FRIDAY 7.19.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Barbell Warm-Up
1: Metcon (Weight)
On the 2:00 x 7 Sets:
25′ Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch
Start at 70% of our estimated 1RM, steadily building to a heavy for the day.
If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.
Handstand Hold (static hold)
Box Shoulder Taps
Handstand Weight Shifting
2: Overhead Squat (1X10)
Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.
This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.
MC: “Scarface” (Time)
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees