FRIDAY 2.18.22
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)
Coaches Choice
MC: “Just the way you are” (Time)
FULL SEND FRIDAY
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-
TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Chest to bar and thrusters together = pain cave. There is no doubt!
How it should Feel: PAIN & LACTIC ACID PARTY!!. Be prepared for a high heart rate and burning in the legs and lungs!
WORKOUT STRATEGY & FLOW
Chest to bar: aiming for 1-4 sets here. Because this is 3 sets total with no rest in between (the pulling on the row will still fatigue you) We recommend being smart on the first set and then aiming for holding on for broke on the last set.
Thrusters: aim for bigger unbroken sets here. They don’t need to be full send thrusters, but think smooth is fast. Relax the grip as best you can and make sure to fire the hips out of the bottom of the squat to save the arms!
SCALING
The SCALING aim is to maintain big sets.
Scaling option to finish near the target score:
3 Sets:
20 Chest to bar Pull Ups
20 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-
1: Metcon (Weight)
Snatch Balance + Overhead Squat + Snatch Balance 5×3
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets Snatch (8-8.5/10 RPE)
* Rest as needed between sets *
EC1: Split Jerk (Heavy Triple)
Jerk From The Rack
– Take 10 minutes to build to a heavy 3 rep
* Rest as needed between sets *
EC2: Snatch Grip Deadlift (3X5)
3 Snatch Grip Deadlift x 5 sets @90% of 1RM Snatch (9/10 RPE)
– Stand on a 2in riser
* Rest as needed between sets *