CrossFit – Mon, Oct 17
Lowry CrossFit – CrossFit
Bulletin Board
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Pause Snatch Balance 2-2-1-1-1 (5 Rounds for weight)
2 Pause Snatch Balance @ 6/10 RPE
2 Pause Snatch Balance @ 6/10 RPE
1 Pause Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance @ 7/10 RPE
Back Squat (10×3 Back Squat @73% 1RM Back Squat)
Front Squat (3×2 Front Squat @88% 1RM Front Squat)
“Titanic” (Time)
For time:
40 Double Dumbbell Snatches (2×50/35)
120 Double Unders
20 Devils Press (2×50/35)
120 Double Unders
10 Burpee Dumbbell Squat Clean Thruster (2×50/35)
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace movement to movement.
How it should Feel: GASSY into LACTIC ACID PARTY! The lungs and legs are likely going to be lit!
WORKOUT STRATEGY & FLOW
Double Dumbbell Snatch : Aim for no more than 4 sets. Only one head of each of the dumbbells needs to touch the ground each rep. Hinge at the hips and keep the core engaged!
Double Unders : These are ideally done in bigger sets (40+ at a time). However, it is smart to evaluate yourself halfway through. If you’re feeling fatigued – take an extra break!
Dumbbell Devil Press : When you need to rest, rest at the bottom. Release your grip a little at the bottom during the burpee and then BIG hip drive up!
Burpee Squat Clean Thruster : There are only 10 of these and then you’re done. Hang on and finish strong. Again – rest at the bottom of the burpee.
SCALING