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WEDNESDAY 9.4.19

3
Sep

WEDNESDAY 9.4.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Crossover Symmetry

1: Block Clean Pull (3X3)

Block Clean Pull

3 Sets of 3

Set 1: 60%

Set 2: 65%

Set 3: 70%

STIMULUS

We’ll be completing technique work from the blocks, as we did yesterday with the snatch

Set-up the blocks so the barbell rests at knee level

If unable to use blocks, stack plates to create makeshift blocks

Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Clean

Rest as needed between sets

2: Block Clean High Pull (3X3)

*all sets at 65%

3: Block Power Clean (8X2 )

Block Power Clean

2 Reps On the Minute x 8 Minutes

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Sets 6-8: 65%

STIMULUS

Finishing out our clean technique, we’ll complete 2 block power cleans every minute for 8 minutes

Reset each time on the blocks instead of completing these ‘touch and go’

Set-up the blocks so the barbell rests at knee level

If unable to use blocks, stack plates to create makeshift blocks

Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Clean

Rest as needed between sets

MC: “Fish out of Water” (Time)

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats
STIMULUS

“Fish Out of Water” is a repeat from the beginning of our cycle on 7.1.19

Complete the 2,000 meters on the rower before moving onto the 10 rounds of “The Chief”

1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Rounds of “The Chief” in “Fish Out of Water” are performed at a slightly heavier weight than in the original workout

Choose a moderately heavy weight for the power cleans – something you could cycle for 12+ reps unbroken when fresh

EC: Metcon (Weight)

EXTRA CREDIT:

Deadlift Stamina

4 Sets:

15 Unbroken Deadlifts @ 53% 1RM
STIMULUS

Increasing 3% from last weeks effort on today’s deadlift stamina

These 4 sets of 15 deadlifts are to be performed unbroken at 53% of your 1RM deadlift

While this piece is not for time, rest as little as possible between sets

The goal is to rest the minimum amount of time it takes to complete the next set unbroken

If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15

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