FRIDAY 8.23.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Crossover Symmetry
1: Pausing Snatch Pulls (5X2)
STIMULUS
This is a repeat from Friday 6.14.19
The pause takes place for 2 seconds at knee level
You can drop at the top after your first rep and reset your hands
Based these sets off your 1RM Snatch:
Set #1: 80%
Set #2: 85%
Set #3-5: 90%
2: Metcon (Weight)
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
STIMULUS
This is also a repeat from Friday 6.14.19
We’re taking the pause out of the snatch pull and adding another movement, the low hang power snatch
The low hang power snatch will take place from one inch below the knee
For this complex, hold onto the bar until the low hang power snatch is completed
Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00
These sets are also based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Sets #3-7 (5 Sets): Build to a Heavy for the day
MC: “Crazy Stairs” (Time)
For Time:
10 Rounds of “Chest to Bar Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
STIMULUS
We’ll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout
You’ll complete all 10 rounds of “”Chest to Bar Cindy”” before moving onto the row, and so on…
1 Round of “”Chest to Bar Cindy”” is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats
Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round
Choose a Push-up number/variation that you can complete in 1-2 sets each round
Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout