CrossFit – Sat, Feb 25

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

“Snatch Complex” (Weight)

On the 1:30 x 10 Sets:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch
STIMULUS

– Athletes can build in weight every set or use the same weight for multiple sets.

-Start Around 60% of your 1RM Squat Snatch & build from there.

– We aren’t necessarily looking to PR here today. We just want to build to something heavy for the day while moving really well.

– Athletes can drop the bar after the overhead squat, then reset and complete the squat snatch.

– Score: Enter weights used for each set.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Squat Snatches

With A Light Weight:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

With A Moderate Weight:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

…Make more jumps if needed until you reach your starting weight.

“Cold Open” (Time)

Teams of Two:

3 Rounds For Time (25 Minute Cap):

800 Meter Row

60 Dumbbell Snatches 50/35lb

60 Box Jump Overs (24/20)

200 Air Squats
*One person working at a time. Partition Reps as needed.