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WEDNESDAY 4.3.19

2
Apr

WEDNESDAY 4.3.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 Row or Bike or Erg

Banded Shoulder Distraction

2 Rounds:

:60s Laying Front Rack Stretch

5 Light Strict Presses

:30s Wrist Stretches on Box

5 Light Push Presses

Barbell Warm-Up

1: Jerk Drive (5X3)

On this movement, let’s focus on three critical points:

Drive through the heels throughout.

Midline on and strong – we can’t loose any power transfer through a loose core.

Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.

Sets #1+2 – 70% of 1RM Split Jerk

Set #3 – 75% of 1RM

Set #4 – 80% of 1RM

Set #5 – 85% of 1RM

2: Push Press (4X6)

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. Rest as needed between sets, with all sets coming from the rack.

MC: “Rear End” (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

45 Air Squats

21/15 Calorie Assault Bike

10 Push Jerks (185/135)
RX (155/105)

SC1 (135/95)

SC2 (115/75)

EC: Metcon (Weight)

EXTRA CREDIT

Body Armor:

3 Giant Sets:

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row

Rest 1:30 between sets.

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