CrossFit – Tue, Oct 11
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!
Pressing Snatch Balance + Heaving Snatch Balance + Sotts Press 3×6 (3 Rounds for weight)
1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE
1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE
1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE
3 Position Pause Snatch Deadlift + Snatch Pull + Snatch 5×3 (5 Rounds for weight)
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE
Snatch Pull (5X2)
2 Snatch Pull @ 95% 1 RM Snatch
2 Snatch Pull @ 95% 1 RM Snatch
2 Snatch Pull @ 100% 1 RM Snatch
2 Snatch Pull @ 100% 1 RM Snatch
2 Snatch Pull @ 100% 1 RM Snatch
“Warheads” (Time)
For Time:
40-30-20-10
Push Ups
Calorie Row
TARGET SCORE
Target Time: 6-7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace : GRIND. The push up volume will likely add up, but there is no reason to stop moving on the row. Aim for as much non stop movement as possible.
How it should Feel : LACTIC ACID PARTY. This one will likely be limited from the pump of the push ups! Smart breaks are key and shaking out the arms can help.
WORKOUT STRATEGY & FLOW
Push Up : Keep a solid plank position and aim to stay with consistent sets throughout the entire workout!
Row : You can be more aggressive here as the pull will compliment the push ups nicely. Aim to come out fast and hold onto an aggressive cal/hr pace.