Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Row or Bike or Run
Banded Shoulder Distraction
1: Strict Hand Stand Push-Ups (1 Attempt for Max Repetitions)
Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).
2: Metcon (Weight)
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks
Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Sets #3+4+5 – Build to a heavy complex for the day.
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
MC: “The Chief (rds+reps) (AMRAP – Rounds and Reps)
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
9 Air Squats
Rest 1:00 between each AMRAP.
“The Chief” has been completed in many ways. Some have only scored full rounds, some have scored rounds plus repetitions. If we have an old score we would like to beat, let’s use our former counting method. For scoring in the system today, we will be doing rounds plus repetitions. That is, we are working for the full three minutes, with every rep (regardless of the movement) counting as a single “point”.