Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
1: Metcon (Weight)
1 Pausing Power Clean
1 Power Clean
On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)
At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists.
Percentages are intended to be light. All techique today.
Set #1 – 50% of 1RM Power Clean
Set #2 – 55% of 1RM Power Clean
Set #3 – 60% of 1RM Power Clean
Sets #4+5 – 65% of 1RM Power Clean
Sets #6+7 – 70% of 1RM Power Clean
Rest as needed between sets, aiming to keep it to 90s or less.
MC: “Slingshot” (5 Rounds for time)
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Five intervals, bringing speed to our training today while keeping impact low. Although we have a built in rest allowing us to push our paces, let’s operate at 90% today. Not 100. Dialing in technique under breathing on the barbell, and focusing in on our foot-work on the bar-facing burpees.
Stimulus wise, we are looking for a moderately-heavy barbell. One that we are very confident we could complete 12+ unbroken repetitions when fresh. These reps do not need to be touch and go, but they do need to be executed with excellent technique. This is far more important today than anything else. Let’s use these repetitions to prime ourselves for Friday.
Record all five round times, with the system score being placed to the slowest. Great chance to work on consistency here today.