FRIDAY 6.19.20
Lowry CrossFit – CrossFit
“Hard Hat” Week #11 – Deload Week
Please reserve classes on your Wodify App.
1: Metcon (Weight)
Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
Set 1: 45% of 1RM Snatch
Set 2: 50% of 1RM Snatch
Sets 3-5: 50-55% of 1RM Snatch
STIMULUS
DESCRIPTION
We’re working squat technique above and below parallel in this ‘On the Minute’ piece
After completing the listed work, you’ll rest until the top of the next minute before beginning the next set
The 3 positions for the power snatch and squat snatch will be the same:
1st Position: High Hang (Pockets)
2nd Position: Hang (1 Inch Above Knees)
3rd Position: The Floor
Each complex finishes with 1 overhead squat
The 4 reps are designed to be completed without letting go of the bar
These light-moderate percentages are based off your 1RM Squat Snatch
MC: “Cookie Monster” (AMRAP – Rounds and Reps)
AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders
STIMULUS
DESCRIPTION
This 15-minute workout features a light weightlifting movement and two bodyweight movements
The intended scoring range for this workout is between 3-5 rounds
POWER SNATCHES
This should be a load that allows you to complete 21+ reps unbroken when fresh
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 45 seconds or less
See further down the page for a list of subs
BURPEES
The burpees in todays workout are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up off the floor
Jump to full extension with a small clap overhead and some air under the feet at the top”