CrossFit – Mon, Jun 12

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 (Set 1: 6 Power Snatches @ 64%
Set 2: 4 Power Snatches @ 73%
Set 3: 2 Power Snatches @ 82%
Set 4: 6 Power Snatches @ 67%
Set 5: 4 Power Snatches @ 76%
Set 6: 2 Power Snatches @ 85%
Set 7: 6 Power Snatches @ 70%
)

Set 8: 4 Power Snatches @ 79%

Set 9: 2 Power Snatches @ 88%

Rest 1-2 Minutes between sets.

Stimulus

– Sets should be performed touch and go.

– Weights will climb up, come down, climb back up, come back down, then climb up one more time.

– Score: Log 2 @ 88% and input rest in notes.

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…

6 Power Snatches

With A Moderate Weight…

4 Power Snatches

Keep making weight jumps if needed until you reach 64%.

Overhead Squat (Build to a heavy 3)

Stimulus

– The barbell should come from a rack.

– We aren’t necessarily looking to PR but if it’s there, go for it!

– We suggest performing no more than 5 attempts.

– Score: Heaviest set of 3.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Stimulus

– Overview: This is a repeat from 7.22.2022. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?

– Run: Completed in 2:15 or less each round.

– OHS: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.

– Score: Time

Modifications

400 METER RUN

– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 1000/800m Bike

– 300m Air Run

OVERHEAD SQUATS

– Reduce Reps/Loading

– Single Dumbbell Overhead Squats

– Front Squats