FRIDAY 7.8.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Heaving Snatch Balance + Snatch Balance 5×2
1 Heaving Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE Snatch
1 Heaving Snatch Balance + 1 Snatch Balance @ 7/10 RPE Snatch
1 Heaving Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE Snatch
1 Heaving Snatch Balance + 1 Snatch Balance @ 8/10 RPE Snatch
1 Heaving Snatch Balance + 1 Snatch Balance @ 8/10 RPE Snatch
2: Bench Press (5X3)
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3: Front Rack Lunge (5X8)
8 Front Rack Lunges @ 7/10 RPE
8 Front Rack Lunges @ 7.5/10 RPE
8 Front Rack Lunges @ 8/10 RPE
8 Front Rack Lunges @ 8.5/10 RPE
8 Front Rack Lunges @ 9/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg
4: Metcon (Weight)
Deficit Snatch Deadlift 3×4
4 Deficit Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9.5/10 RPE 1 RM Snatch
MC: “Bottle Rocket” (Time)
Partner Throwdown Friday
4 Sets:
20 Synchro Line Facing Burpees
8 Rope Climbs (split as desired)
-rest 1:1 b/t sets-
*Individual Version:
4 Sets:
20 Line Facing Burpees
4 Rope Climbs
-rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! You should be aiming to hit the same time across sets or get slightly faster.
How it Should Feel: GASSY! You should be needing that rest when it comes. If not, you’re not challenging yourself enough on this one.
WORKOUT STRATEGY & FLOW
Line Facing Burpees: You do not have to reach full extension on these. So you may find that staying lower in the movement allows you to move quicker. Find a pace that allows you to finish these around 75-90 seconds (or faster) each time.
Rope Climbs: Focus on minimizing the amount of time you’re resting between rope climbs. When your feet hit the ground, think 3-2-1 and jump back up!
SCALING
The SCALING aim is to keep intensity up and finish near the target time each set!
Scaling option to finish near the target score:
Partner Throwdown Friday
4 Sets:
15 Synchro Line Facing Burpees
6 Rope Climbs (split as desired)
-rest 1:1 b/t sets-
*Individual Version:
4 Sets:
15 Line Facing Burpees
3 Rope Climbs