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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
TUESDAY 4.30.19 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (11/5)
Workout
TUESDAY 4.30.19
WU:
Coaches Choice
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. Split Jerk 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)
For 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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 30, 2019
Male Clients
1
Mike
La Torre
6:00 AM CrossFit
36 Total Reps
2
Joe
Espinoza
5:30 PM CrossFit
33 Total Reps
3
Ben
Sauer
4:30 PM CrossFit
30 Total Reps
4
mario
mancha
4:30 PM CrossFit
26 Total Reps
5
Robert
Lee
9:30 AM CrossFit
18 Total Reps
6
Michael
Coradini
6:00 AM CrossFit
15 Total Reps
7
Juan
Baltierra
6:30 PM CrossFit
11 Total Reps
8
Ryan
McKeel
9:30 AM CrossFit
51 Total Reps
9
Cam
Boehm
9:30 AM CrossFit
45 Total Reps
2 abmats
10
Kevin
Hardy
9:30 AM CrossFit
7 Total Reps
Wall walks instead of HSPU
11
Jordan
Kjar
5:30 PM CrossFit
0 Total Reps
Female Clients
1
Bria
Lee
4:30 PM CrossFit
67 Total Reps
2
Erin
Settles
6:30 PM CrossFit
45 Total Reps
3
Ellie
Carter
6:00 AM CrossFit
42 Total Reps
4
Liz
Kwon
4:30 PM CrossFit
28 Total Reps
15# plate + abmat
5
Stephanie
Marnocha
6:00 AM CrossFit
24 Total Reps
2 ab mats
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