CrossFit – Tue, Oct 25
Lowry CrossFit – CrossFit
Bulletin Board
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Pause Power Snatch to Parallel (Pause for 1 second in the receive) + Overhead Squat + Snatch 3-3-3-3-3 (5 Rounds for weight)
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 6.5/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7.5/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8.5/10 RPE
Muscle Snatch + Pressing Snatch Balance + Snatch Power Lands (2”,4”,6”) 7-7-7 (3 Rounds for weight)
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands (2”,4”,6”) @ 5.5/10 RPE
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands(2”,4”,6”) @ 5.5/10 RPE
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands (2”,4”,6”) @ 5.5/10 RPE
Snatch Deadlift + Snatch Pull 6-6-6 (3 Rounds for weight)
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch
“Cousin Itt” (2 Rounds for time)
2 sets (1 set every 5:00)
2 Rounds
10 Burpee Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want you pushing these 2 rounds as fast as possible!
How it should Feel: LACTIC ACID PARTY! This push, jump and squat combo will have your body on fire from all the intensity!
WORKOUT STRATEGY & FLOW
Burpee Box Jump Over : We want fast non stop movement here! Work on your jump and step down rhythm to optimize movement.
Overhead Squat : Make your aim to have each rep look the exact same and stay unbroken!
SCALING
The SCALING aim is to keep intensity up and stay unbroken
Scaling option to finish near the target score:
2 sets (1 set every 5:00)
2 Rounds
7 Burpee Box Jump Overs (24”/20”)
10 Overhead Squats (115/80)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!