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