CrossFit – Tue, Oct 4
Lowry CrossFit – CrossFit
Pressing Snatch Balance + Heaving Snatch Balance 6-6-6 (3 Rounds for weight)
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE
Snatch Pause Pull + Snatch Panda Pull + Snatch 5×3 (5 Rounds for weight)
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RP
Snatch Pull (5X3)
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 100% 1 RM Snatch
3 Snatch Pull @ 100% 1 RM Snatch
“What I See” (Time)
AMRAP 5 Minutes
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
25ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
25ft Handstand Walk
-rest 5 minutes-
AMRAP 5 Minutes
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
25ft Handstand Walk
25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)
25ft Handstand Walk
Every 5ft of lunges counts as a rep
TARGET SCORE
Target Reps each set: 75+ (2.5 Rounds)
Time Cap each set: 60 (2 Rounds)
STIMULUS and GOALS
How to Pace: STEADY! The Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you can’t imagine.
How it should Feel: MUSCULAR ENDURANCE! Your shoulders are going to be pushed to see how long you can stay overhead!