CrossFit – Fri, Dec 30

29
Dec

CrossFit – Fri, Dec 30

Lowry CrossFit – CrossFit

Bulletin Board

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“Final Countdown” (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

1 Squat Snatch (155/105)

3 Clean and Jerks (155/105)

30 Double Unders
TARGET SCORE

Target Rounds: 8+

Minimum Rounds before scaling: 6

STIMULUS and GOALS

How to Pace: STEADY into PAIN CAVE!!!! Be smart and strategic with how you approach the workout. Have a plan, knowing in the end you will have to “go dark” to achieve it!

How it should Feel: MUSCULAR ENDURANCE into PAIN!! Your muscular work output will be the limiting factor and then your mental push!

WORKOUT STRATEGY & FLOW

Squat Snatch : Work for a smooth single each round that you hit the bottom of the snatch and pop straight out for clean reps!

Clean and Jerks : We recommend power for ALL Reps and want smooth singles here as well. Use the quick transition from the clean to the jerk for the re dip and go.

Double Unders : these are fast and furious so we want a quick unbroken set each round ideally

SCALING

The SCALING aim is to use appropriate weight

Scaling option to finish near the target score:

AMRAP 12 Minutes

1 squat snatch (135/95)

3 Clean and Jerks (135/95)

30 Double Unders

Hang Power Snatch (Weight)

3 Power Snatch @ 65% 1 RM Power Snatch

2 Power Snatch @ 70% 1 RM Power Snatch

1 Power Snatch @ 75% 1 RM Power Snatch

1 Power Snatch @ 80% 1 RM Power Snatch

1 Power Snatch @ 85+% 1 RM Power Snatch

Hang Power Clean + Push Jerk (Weight)

2 Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean

1 Power Clean + 1 Push Jerk @ 85+% 1 RM Power Clean