FRIDAY 1.14.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
1 Rounds: 5 PVC Overhead Squats + 10 Light Kettlebell Swings + 15 Hollow Rocks
2 Minute Barbell Thoracic Opener
1 Round Of Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats
Then…
1:00 Side Plank (Each Side)
1:00 Banded Air Squats (Band Around Knees)
1: Squat Snatch (CUSTOM)
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88% (record and notate)
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 snatches at any percentage, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weights.
MC: “CompTrain Standard” (AMRAP – Rounds and Reps)
AMRAP 5:
10 Thrusters 95 / 65 lb
10 Bar-Facing Burpees
10 Power Cleans 95 / 65 lb
10 Bar-Facing Burpees
10 Hang Power Snatches 95 / 65 lb
10 Bar-Facing Burpees
CONDITIONING CATEGORY: Sprinty Threshold
BARBELL MOVEMENTS: Light enough to hold on for unbroken sets.
BAR-FACING BURPEES: Less than 1:00 for every 10 reps.
GOAL: Finish 1 round or more.
SCORE: Rounds + Reps. This is a benchmark workout.
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
– 10/8 Calories On Any Bike