CrossFit – Fri, Oct 6

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Power Snatch (Power Snatch

On the 3:00 x 5 Sets:
5 Power Snatches

*Same Weight Across
)

Stimulus

– Reps can be completed touch and go or as singles.

– All sets should be completed at the same weight.

– Score: Enter the weight used across.

Warm-Up

With An Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Snatch Grip Push Jerks (From Back Rack)

5 Power Snatches

With A Light Weight…

3 Power Snatches

With A Moderate Weight…

3 Power Snatches

Build To Working Weight

“Too Hot to Handle” (AMRAP – Rounds and Reps)

AMRAP 10:

10 Dumbbell Snatches, 20 Double Unders

20 Dumbbell Snatches, 40 Double Unders

30 Dumbbell Snatches, 60 Double Unders

…

Dumbbell: 50 / 35 lb
Stimulus

– Overview: In this workout, athletes will add 10 dumbbell snatches and 20 double unders each round. Shoulder and grip fatigue will be major factors in this workout.

– Dumbbell Snatch: Athletes should perform single arm power snatches and alternate arms every rep. Athletes should choose a loading where they are able to switch arms in the air between reps.

– Double Unders: Athletes should be able to string 50 or more double unders unbroken when fresh to complete reps as prescribed.

– Score: Rounds + Reps

– Double Unders: Athletes should be able to

Strategy

– Athletes should aim to hold on for unbroken sets of dumbbell snatches.

– If we need a break, let’s take that break on the jump rope as breaks here tend to be much shorter than breaks on the dumbbell.

Modifications

– Athletes should aim to hold on for unbroken sets of dumbbell snatches.

– If we need a break, let’s take that break on the jump rope as breaks here tend to be much shorter than breaks on the dumbbell.