Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
1: Metcon (7 Rounds for reps)
“On the 1:30” x 7 Rounds:
15/12 Calorie Row
Time Remaining – Strict HSPU
Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency. The system will add the rounds together for our score for the part, being max repetitions.
2: Metcon (Weight)
3 Sets of 3: Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk
Our first two movements are primers for the third, where we have the chance to piece together the positions refined today. In our “Press in Split” and “Jerk Balance”, loads are fully intended to be on the lighter side (somewhere between 25-40%). Move by feel here, always placing positioning and technique in front of load. All repetitions are taken from the rack.
Press in Split – Video
On the press in split, we are stepping out to our receiving position, followed by 3 strict presses on each set. This affords us the chance to dial in our footwork at the static position, finding our balance and spread load between the two feet. Weight is secondary here to confirming positions – build steadily, but only to a moderate load.
Jerk Balance – Video
On the jerk balance, we start by taking a “half split”. In a dip drive, we’ll send the bar overhead as we step out to our “full split”, punching to the finish. This is a great drill to train the step-out of the front leg, which commonly does not reach far enough out in front of us. Secondly, it allows us a chance to practice driving ourselves beneath the bar, absorbing the weight with a soft knee.
Set #1 – 70% of estimated 1RM Split Jerk
Set #2 – 75%
Sets #3+4+5 – Build to a heavy double for the day.
MC: Metcon (Time)
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105