FRIDAY 10.22.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (AMRAP – Reps)
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-2-2-1-1
10-14 Unbroken: 4-3-3-2-2
15-19 Unbroken: 9-8-7-6-6
20-24 Unbroken: 12-10-8-6-6
25+ Unbroken: 18-15-12-8-6
Deficit: 2″/1″
– If you have not tested your max set of strict HSPU, do that in replacement of this piece. If you cannot complete 5+ reps, use a 5″ riser or 1-2 abmats.
– Score: Enter reps completed for each set.
DEFICIT STRICT HSPU
– Regular Strict HSPU
– Regular Strict HSPU w/ 1-2 AbMats
– Push-Ups
2: Metcon (Weight)
5 Sets:
2 High Hang Power Snatches + 2 High Hang Squat Snatch
Perform All Sets @ Light Weights
– Rest as needed between sets.
– Focus on speed getting under the bar and solid landings.
– Score: Mark Completed
3: Squat Snatch (5X3)
– Rest as needed between sets.
– Reps do not need to be completed touch and go. Feel free to drop from the top and reset each rep.
– Score: Enter all weights.
MC: “I Love this Bar” (AMRAP – Reps)
AMRAP 7:
Max Power Snatches 115 / 85 lb
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute:
7 Push Presses 115 / 85 lb
– CONDITIONING CATEGORY: Sprint
– POWER SNATCHES: Steady singles.
– TOES TO BAR: 1-2 sets.
– PUSH PRESSES: Unbroken sets.
– SCORE: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.
– Steady singles on the power snatches.
– Hold onto the bar for the toes to bar.
– Steady pace on the burpees.
– Hold onto the bar for the push presses.
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses