FRIDAY 8.26.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Muscle Snatch + Snatch Drop 4×5
3 Muscle Snatch + 2 Snatch Drop @ 5/10 RPE
3 Muscle Snatch + 2 Snatch Drop @ 5.5/10 RPE
3 Muscle Snatch + 2 Snatch Drop @ 6/10 RPE
3 Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
2: Metcon (Weight)
Snatch Deadlift to mid Thigh + Snatch Pull + Power Snatch 5×4
1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 2 Power Snatch @ 65%
1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 2 Power Snatch @ 65%
1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 2 Power Snatch @ 70%
1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 2 Power Snatch @ 70%
1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 2 Power Snatch @ 80%
* Based off of 1RM Power Snatch
3: Metcon (Weight)
Snatch High Pull + Snatch Pull 4×4
2 Snatch High Pull + 2 Snatch Pull @ 80%
2 Snatch High Pull + 2 Snatch Pull @ 80%
2 Snatch High Pull + 2 Snatch Pull @ 90%
2 Snatch High Pull + 2 Snatch Pull @ 95%
* Based off of 1RM Snatch
MC: Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
TARGET SCORE
Target Time: 20-25 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: GRIND! This is a classic hero workout that is all about putting your head down (literally on the handstand push ups) and keep working!
How it should Feel: MUSCULAR ENDURANCE into CARDIO! This is all about your ability to keep working. You will have total body fatigue and the workout is long enough that it will turn into a cardio feel by the end.
WORKOUT STRATEGY & FLOW
Wall Balls: 5 quick reps each round! This is the easiest part to make yourself start on each round without resiting before.
Handstand Push Ups: your kip is key here!! Don’t get lazy with it.
Power Clean: Don’t use over 80% of your 1RM for these. You should be able to set up and hit it without ANY doubt of missing it each round.
SCALING
The SCALING aim is to finish under the time cap.
Scaling option to finish near the target score:
30 rounds:
4 Wall Balls (20/14) (10’/9’)
2 Handstand Push Ups
1 Power Clean (225/155)