FRIDAY 8.19.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Snatch High Pull + Snatch Pull 4×5
2 Snatch High Pull + 3 Snatch Pull @ 85-90% 1 RM Snatch
2 Snatch High Pull + 3 Snatch Pull @ 85-90% 1 RM Snatch
2 Snatch High Pull + 3 Snatch Pull @ 85-90% 1 RM Snatch
2 Snatch High Pull + 3 Snatch Pull @ 85-90% 1 RM Snatch
2: Metcon (Weight)
Snatch Deadlift + Hang Power Snatch 5×4
1 Snatch Deadlift + 3 Hang Power Snatch @ 65% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 65% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 70% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 70% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 75% 1 RM Power Snatch
MC: “Wingman” (Time)
Partner Throwdown Friday:
4 Sets
20/16 Calorie standing bike erg (each at the same time)
20 Synchro GHD Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-
*Individual Version:
4 Sets
20/16 Calorie standing bike erg
20 GHD Sit Ups
20 Hang Power Cleans (135/95)
-Rest 2 minutes between sets-
TARGET SCORE
Target Tim each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Aim to hold fast paces on each work interval and push your partner to the limit!
How it should Feel: LACTIC ACID PARTY! The aggressive bike pace will have those legs toasty but you can stay moving through the rest with intensity.
WORKOUT STRATEGY & FLOW
Standing Bike Erg: Focus on shifting the weight side-to-side, rather than staying completely centered over the bike. Staying centered places the entire load on the quads and will cause faster fatigue in the legs
*Synchro GHD: Your quads may be blown up from the standing bike erg. Still focus on using them in the GHD to help explode up. If you and your partner feel comfortable here, shoot for unbroken reps each set
Hang Power Cleans: Go in with a plan!!!! Whether it’s sets of 10 or something different, make sure you know the best way for you and your partner to crank these out.
SCALING
The SCALING aim is to keep intensity up and hit bigger fast sets of each movement.
Scaling option to finish near the target score:
Partner Throwdown Friday:
4 Sets
15/12 Calorie standing bike erg (each at the same time)
15 Synchro GHD Sit Ups
40 Hang Power Cleans (115/80) (split)
-Rest 2 minutes between sets-
*Individual Version:
4 Sets
15/12 Calorie standing bike erg
15 GHD Sit Ups
20 Hang Power Cleans (115/80)
-Rest 2 minutes between sets-