FRIDAY 1.25.19
Lowry CrossFit – CrossFit
ALL CLASSES WILL BE RUNNING TODAY. INCLUDING 6:30pm.
“Game Day Friday”.
Last week, we challenged ourselves with a conditioning piece that lead into a max-effort clean.
We’ll face a similar challenge today, now with the snatch.
WU: Warm-up (No Measure)
Not for Time:
3 Rounds:
20/15 Light Bike
:30s Alternating Samson Stretches – Video
1 Round of Strict Cindy
:30s Spidermans – Video
3 Reps of the “Snatch Barbell Warmup”
3 Snatch Deadlifts
3 Snatch Pulls
3 OHS
3 Squat Snatch- Hi Hang
3 Squat Snatch- Hang
3 Squat Snatch- Mid Shin
MC1: “Top Down” Part A (Time)
With a 12:00 Time Cap:
25 Barbell-Facing Burpees
25 Squat Snatches (115/80)
25 Barbell-Facing Burpees
In time remaining until the 12:00 cap, establish:
1-Rep Hang Snatch (Part B)
MC2: “Top Down” Part B (Weight)
Time Remaining in the 12:00 Cap:
1-Rep Hang Snatch
Athletes choice on the style of the hang snatch – to power, or to squat. But in both versions, athletes must establish the hang position (full deadlift to extension). The bar is allowed to go as low knee-level on the descent to the hang, but not below.
EC: Metcon (5 Rounds for time)
EXTRA CREDIT Stamina Builder:
5 Sets, resting 1:00 between:
15/12 Calorie Row
50′ DB Walking Lunge (50’s/35’s)
15/12 Calorie Row
Record all five scores, with our slowest being what we will track as our score for this part. Honing our consistency, truly aim for our first round to be equally as fast as our 4th round. The 5th round will be there.
On the dumbbell walking lunges, athletes are allowed to “rack” the dumbbells to the shoulders, much like how it was allowed last year during the Open.