Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Strict Press + Push Press + Push Jerk 4×6
1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 8/10 RPE
2: Back Squat (10X3)
10×3 Back Squat @ 78% 1RM Back Squat
3: Front Squat (5X3)
5×3 Front Squat @ 83% 1RM Front Squat
MC: “Pumpkin Pie” (Time)
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
Target Time: 5-6 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Make it hurt today!
How it should Feel: PAIN!! The hurt will set in near the end of the power snatches, push through and get to work on the lunges!
WORKOUT STRATEGY & FLOW
Power Snatch: These should feel light and be able to move fast. Big sets of touch and go Power Snatches are going to be the key here.
Overhead Walking Lunge: Finish strong here. Your shoulders are going to be tired. Break this up as little as possible. 100’ and DONE.
The SCALING aim is to keep intensity up!
Scaling option to finish near the target score:
50 Power Snatches (75/55)
100’ Overhead Walking Lunge (75/55)