FRIDAY 6.24.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

For today’s strength components pick two of the components of your choice.

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1: Snatch Balance (5X3)

1 Pause Snatch Balance + 2 Snatch Balance @ 6/10 RPE

1 Pause Snatch Balance + 2 Snatch Balance @ 6/10 RPE

1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE

1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE

1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE

2: Bench Press (5×5)

5 Bench Press @ 6/10 RPE

5 Bench Press @ 6/10 RPE

5 Bench Press @ 6/10 RPE

5 Bench Press @ 6/10 RPE

5 Bench Press @ 6/10 RPE

3: Front Rack Lunge (5X10)

10 Front Rack Lunges @ 6/10 RPE

10 Front Rack Lunges @ 6.5/10 RPE

10 Front Rack Lunges @ 7/10 RPE

10 Front Rack Lunges @ 7.5/10 RPE

10 Front Rack Lunges @ 7.5/10 RPE

*For all sets, perform 5 Right leg then 5 Left leg.

4: Snatch Grip Deadlift (3×5)

5 Snatch Deadlift @ 7/10 RPE 1 RM Snatch

5 Snatch Deadlift @ 8/10 RPE 1 RM Snatch

5 Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch

MC: “Mediterranean Sea” (Time)

Partner Throw Down Friday!!

5 sets (1 set every 4 minutes)

15/12 Calorie Bike Erg SPRINT

10 Box Jumps (30/24)

5 Sandbag Cleans (150/100)
**Sub 5 Power Cleans (185/125) for Sandbag cleans if needed for Rx’d

***Sub 15/12 Calorie Row or 12/10 Echo Bike if needed for Rx’d

****Your partner can go at the 2 minute mark, while you are resting. This one is not “technically” a partner workout as much, but we want you to have some extra rest so you can all go fast!!!