1.11.2020
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
20 Cal Bike
Banded Shoulder Distraction
Hip Halo
Barbell Warm-Up
1: Hang Power Snatch (On the Minute x 8)
2 Hang Power Snatches (Knee Level)
Sets 1-2: 56%
Sets 3-4: 60%
Sets 5-6: 64%
Sets 7-8: 68%
2: Power Snatch (In a 5-Minute Window: )
Build to a Moderately Heavy Power Snatch
STIMULUS
With a short 5 minutes to build, we can look to take somewhere around 5 attempts at a moderately heavy single power snatch
Build in load with each set, but the aim here is to keep the weights moderate and form excellent
1: “Bike Drop” (Time)
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
STIMULUS
One athlete works at a time in this team of 3 workout, splitting reps however you see fit
The barbell weights increase with each round as the reps decrease
These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights
We’ll likely choose our barbell weight based off the Power Snatch
Use the following guidelines when choosing weights
First 2 Bars: Can complete at least 7-15 reps during the workout
Next 2 Bars: Can complete at least 3-7 reps during the workout
Last Bar: Can complete at least 1-3 reps during the workout
Complete as much work as you can before the 30 minute cap
If you hit the cap, put 30:00 as the score and note total completed reps in the notes
Mixed teams will complete the following bike calories:
2 Girls, 1 Guy: 60
2 Guys, 1 Girl: 65