FRIDAY 7.31.20

30
Jul

FRIDAY 7.31.20

Lowry CrossFit – CrossFit

Please continue to schedule classes on the wodify app. Thank you.

“Grindstone” Week #6 – Deload Week

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1: Power Snatch (CUSTOM)

On the Minute x 3:

5 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:

3 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:

1 Power Snatch

STIMULUS

DESCRIPTION

Cycling power snatches is a big focus of today’s day of training

Before completing light snatches in the conditioning piece that follows, we’ll cycle some heavier loads here

The sets of 5 and 3 are designed to be complete unbroken as “”touch-and-go”” reps

Look to build in weight over each of the 9 sets

The piece flows like this

(On the 1:00): 5 Touch and Go Power Snatches

(On the 2:00): 5 Touch and Go Power Snatches

(On the 3:00): 5 Touch and Go Power Snatches

(On the 4:00): Rest

(On the 5:00): 3 Touch and Go Power Snatches

(On the 6:00): 3 Touch and Go Power Snatches

(On the 7:00): 3 Touch and Go Power Snatches

(On the 8:00): Rest

(On the 9:00): 1 Power Snatch

(On the 10:00): 1 Power Snatch

(On the 11:00): 1 Power Snatch

Record your heaviest single rep as your final score for the day

1: “Hot Flash” (Time)

30-20-10:

Power Snatches (95/65)

Kipping Handstand Push-ups
12 Minute Time Cap

STIMULUS

DESCRIPTION

We’ll work through large ranges of motion in this simple couplet of weightlifting and gymnastics

This 3 rounder will primarily test conditioning, upper body stamina, and your ability to use your hips effectively

Choose weights and variations that ideally allow you to complete this under the 12 minute time cap

POWER SNATCHES

Choose a light weight today that you are able to cycle for 21+ reps unbroken when fresh

Within the workout, smaller sets are preferred over quick singles

KIPPING HANDSTAND PUSH-UPS

If you have 21+ kipping handstand push-ups unbroken when fresh, let’s complete this station as written

If you’re not there yet, we can reduce the reps or choose a variation listed in “subs”

Common volume modifications from the prescribed 60 reps will be:

21-15-9 (45 Total Reps)

15-10-5 (30 Total Reps)