CrossFit – Tue, Nov 8

7
Nov

CrossFit – Tue, Nov 8

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

Pressing Snatch Balance + Heaving Snatch Balance + Tall Power Snatch (3 Rounds for weight)

3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Tall Power Snatch @ 6/10 RPE

3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Tall Power Snatch @ 6/10 RPE

3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Tall Power Snatch @ 6/10 RPE

Snatch Pull + Snatch Panda Pull + Snatch (5 Rounds for weight)

1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 [email protected] 8.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 8.5+/10 RPE

Snatch Deadlift + Snatch Pull (3 Rounds for weight)

3 Snatch Deadlift + 2 Snatch Pull @ 85% 1 RM Snatch

3 Snatch Deadlift + 2 Snatch Pull @ 95% 1 RM Snatch

3 Snatch Deadlift + 2 Snatch Pull @ 98% 1 RM Snatch

“Galadriel” (Time)

21-15-9 (18-12-6)

Calorie Assault Bike

Hang Power Cleans (135/95)

-Rest 1:1-

21-15-9 (18-12-6)

Calorie Assault Bike

15-9-3

Hang Power Cleans (185/125)
TARGET SCORE

Target Time each set:  sub 6 minutes

Time Cap each set:  9 minutes

STIMULUS and GOALS

How to Pace:  CHALLENGE! Push your bike pace and sets of bigger to unbroken hang cleans throughout!

How it should Feel:  GASSY & GRIPPY! The bike and barbell pull will blow up your heart rate along with your grip!

WORKOUT STRATEGY & FLOW

Hang Power Cleans. Be sure to really emphasize a powerful hip extension. The first 2 rounds should be 1-2 sets, and no more than 3 sets. Round 9 is ideally unbroken for weight 1. You should be able to do 15+ unbroken when fresh. The second weight is ideally 2-3 sets for the first 2 rounds, and the 3 better be unbroken!

Assault (OR Echo) Bike: The assault bike is all about pacing. Starting out strong (2-3 second starting burst) and then letting the bike settle into a comfortable pace is a good strategy to try today. Stimulus on this should be fast and steady but within reason. Don’t get too far out ahead of your own abilities just to end up burning out. The 1st round is all about pacing at about 80%. Goal should be seeing 15-20 second run off for calories getting faster each round as calorie decrease.

SCALING

The Scaling aim is to maintain a hard effort while staying within the target time frame.

21-15-9 (18-12-6)

Calorie Assault Bike

Hang Power Cleans (115/80)

-Rest 1:1-

21-15-9 (18-12-6)

Calorie Assault Bike

15-9-3

Hang Power Cleans (155/105)