CrossFit – Tue, Nov 15
Lowry CrossFit – CrossFit
Bulletin Board
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Tall Power Snatch (Weight)
3 Tall Power Snatch @ 5.5/10 RPE
3 Tall Power Snatch @ 6/10 RPE
3 Tall Power Snatch @ 6.5/10 RPE
Snatch Pull + Power Snatch (Weight)
1 Snatch Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 8/10 RPE
1 Snatch Pull + 1 Power Snatch @ 9/10 RPE
1 Snatch Pull + 1 Power Snatch @ 10/10 RPE
Snatch Pull + Snatch Deadlift (Weight)
2 Snatch Pull + 2 Snatch Deadlift @ 9/10 RPE
2 Snatch Pull + 2 Snatch Deadlift @ 9.5/10 RPE
2 Snatch Pull + 2 Snatch Deadlift @ 10/10 RPE
2 Snatch Pull + 2 Snatch Deadlift @ 10/10 RPE
“Tow Mater” (Time)
5 Rounds
20 Calorie Row
20 GHD Sit Ups or 20 Weighted Sit-Ups
*Females do the same calories today
TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 Minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! * This is a simple combo that can be devastating if you don’t approach it the right way. Push your pace on the row and try to hang onto GHDs unbroken as long as possible.
How it should Feel: MUSCULAR ENDURANCE from core fatigue will likely limit most but ths one may also turn into a GASSY feel with all the rowing intensity.
WORKOUT STRATEGY & FLOW
Row : Keep a semi aggressive pace but don’t go too hard as to blow up yourself for the GHD sit Ups. Try to pick up the pace round to round.
GHD Sit Up : You can push the pace here as well. Think about squeezing those quads to help bring you forward
SCALING
The SCALING aim is to keep moving through without skill being the limiting factor.
Scaling option to finish near the target score:
5 Rounds
15 Calorie Row
15 GHD Sit Ups