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SATURDAY 10.5.19

4
Oct

SATURDAY 10.5.19

Lowry CrossFit – CrossFit

Weekend Schedule:
SATURDAY 10.5.19
WOD- 8:00am
Open Gym: 9:00am-11:00am

Sunday 10.6.19
Open Gym: 10:00am-12:00pm

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WU: Warm-up (No Measure)

Group Warm-Up

1: Metcon (Weight)

Split Jerk Technique (A)

3 Sets:

2 Tall Jerks

2 Pausing Split Jerks

Sets: 25-30-35% of 1RM Split Jerk

Split Jerk Technique (B)

3 Sets:

1 Pausing Jerk Drive

1 Jerk Drive

1 Split Jerk

Sets: 55-60-65% of 1RM Split Jerk
Stimulus for A

Keeping the weights light for Part A of Split Jerk Technique

Sets: 25-30-35% of 1RM Split Jerk

In the pausing split jerk, pause 1 second in the dip and 1 second in the split before standing

Stimulus for B

Building a little heavier in Part B of Split Jerk Technique

On the pausing jerk drive, these is a 1 second pause in the dip

The second jerk drive is full speed and there is no pause at the finish of the split jerk

2: Split Jerk (On the minute X 10)

1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk

Sets 4-10: Build to Heavy Single

STIMULUS

Putting all the technique work together as we build to a heavy single for the day

The first 3 reps are at percentages of your 1RM Split Jerk (70-73-76%)

Spend the last 7 sets increasing weight to a heavy single

Round begin on the top of every minute

MC: “Adderall” (AMRAP – Reps)

Minutes: 0-10 – 1M Run, Max CJ (135/95)

Minutes: 10-13 – Rest

Minutes: 13-20 – 800m Run, Max PSn(115/80)

Minutes: 20-23 – Rest

Minutes: 23-27 – 400m Run, Max Thr(95/65)

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