Lowry CrossFit – CrossFit
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Snatch Push Press + Snatch Balance (Weight)
1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM Snatch
Snatch Pull + Snatch High Pull + Snatch (Weight)
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
In The Hole Front Squat 3-3-2-2-1-1 (Weight)
3 In the Hole Front Squat @ 70% 1 RM Clean
3 In the Hole Front Squat @ 75% 1 RM Clean
2 In the Hole Front Squat @ 80% 1 RM Clean
2 In the Hole Front Squat @ 85% 1 RM Clean
1 In the Hole Front Squat @ 90% 1 RM Clean
1 In the Hole Front Squat @ 95-100% 1 RM Clean
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.
“Polar Bear” (2 Rounds for time)
10 Front Squats (135/95)
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7-
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (135/95)
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push yourself through the 10s then try to hang onto a similar intensity for part 2.
How it should Feel: LACTIC ACID PARTY! Your legs and shoulders will have nowhere to hide in this one! Stay moving and break minimally as needed.
WORKOUT STRATEGY & FLOW
Front Squats : Weight selected for today’s workout should be around under 50% of your 1RM. The goal needs to be unbroken through workout one and maybe, just maybe, unbroken through 2 (2 sets maximum).
We recommend a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, you can let 1-2 fingers slip out of the front rack to aid in comfort. Elbows should stay high during the entirety of the lift, and you should think keeping the elbows elevated. Taking a deep breath in at the top and breathing out coming out of the squat will assist with stability and core engagement.
Toes to Bar : For the first workout, the goal needs to be 1-2 sets, while for the second workout fast 5’s is a great way to stay on track. Grip on the pull-up bar will be shoulder-width or slightly wider.
Burpee over bar : Pacing on both workouts should stay moderate and controlled. Stay moving and slow down the last 2-3 reps to allow for a smooth transition to the next station. Based on last year’s standard, you do not have to perform a two foot take off or two foot landing, but both feet must be off the floor as the majority of the body passes over the bar.
The SCALING aim is to be able to finish near the target times with intensity.
Scaling option to finish near the target score:
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)