Call Us: (303) 803-8537

WEDNESDAY 7.10.19

9
Jul

WEDNESDAY 7.10.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

2 min Jump rope

Banded Shoulder Distraction

PVC Pass Through

1: Metcon (Weight)

Alternating “On the Minute” x 8 (4 Rounds):

Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive

Minute 2 – :30s Barbell Overhead Hold
Percentages:

On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here… so that we can focus purely on our positioning.

2: Metcon (Weight)

All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks
Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95

MC: “Double Header” (Time)

For Time:

50/35 Calorie Assault Bike

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike

Leave a Reply