CrossFit – Mon, Dec 5
Lowry CrossFit – CrossFit
Bulletin Board
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Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance (Weight)
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position
2 Position Snatch (Above Knee + Floor) (Weight)
2 Position Snatch @ 60% 1 RM Snatch
2 Position Snatch @ 65% 1 RM Snatch
2 Position Snatch @ 68% 1 RM Snatch
2 Position Snatch @ 70% 1 RM Snatch
2 Position Snatch @ 73-75% 1 RM Snatch
Above Knee + Floor
1 1/4 Front Squat (Weight)
3 1 ¼ Front Squats @ 65% 1 RM Front Squat
3 1 ¼ Front Squats @ 70% 1 RM Front Squat
3 1 ¼ Front Squats @ 75% 1 RM Front Squat
3 1 ¼ Front Squats @ 78% 1 RM Front Squat
3 1 ¼ Front Squats @ 80-85% 1 RM Front Squat
“Double Rep DT” (Time)
5 rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Push jerks (95/65)
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace:
GRIND! High-rep/lighter version of “DT”. Weight is moveable, and effort should be near non-stop, so put your head down and attack. The weight is the same for all 3 movements.
How it should Feel:
GRIPPY! We know what the heavier version feels like, so be prepared for the deep burn.
WORKOUT STRATEGY & FLOW
Deadlifts : Weight is so light you could lft it with one finger. The goal should be 20-23 reps unbroken before taking a quick break to transition right into hang power cleans. Use a mixed grip and switch it up every round.
Hang Power Cleans : Goal should be 2 sets. Look to break a few reps short of 18 to catch a quick rest before hitting the last few reps and transitioning right into the shoulder to overhead.
Shoulder to Overhead : Push Press or Push Jerk. Use either one that gives you the best shot to stay unbroken. Breathe through the motion!
SCALING
The SCALING aim is for consistency on sets and round times.
Scaling option to finish near the target score:
5 rounds
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)