Happy 4th of July!

3
Jul

Happy 4th of July!

Lowry CrossFit – CrossFit

**Holiday Schedule Alert
Monday, July 4th 2022
9:00am-12:00pm
Hero WOD- 9:30am “Glen” or Mayhem WOD
**All other classes canceled.

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1: Snatch (3-2-1-3-2-1)

3 Snatch @ 6.5/10 RPE Snatch

2 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

3 Snatch @ 7/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 8/10 RPE Snatch

2: Metcon (Weight)

1 1/4 Back Squat + Back Squat 5-5-4-4-3
2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat

2 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat

2 (¼ Back Squat) + 2 Back Squat @ 7.5/10 RPE Back Squat

1 (¼ Back Squat) + 1 Back [email protected] 8/10 RPE Back Squat

1 (¼ Back Squat) + 1 Back Squat @ 8.5/10 RPE Back Squat

MC: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Can also be done as a partner WOD. Partition reps as needed one person working at a time except on runs.

MC2: “Sparklers” (Time)

In 2 minutes:

15 chest to bar pull-ups

15/10 echo bike cal

Max snatches (95/65)

-rest 2 minutes-

*Continue until 50 Snatches are completed.
TARGET SCORE

Target Time: Sub 10 minutes (including rest) (3 rounds)

Time Cap: 14 minute time cap (including rest) (4 rounds)

STIMULUS and GOALS

How to Pace: SPRINT! We need to move quickly through the chest to bar and Bike to allow for us to have at least 30 seconds to work on snatches.

How it Should Feel: LACTIC ACID PARTY! Let it hurt. The faster you get through those snatches, the less chest to bars and echo bike you’ll do.

WORKOUT STRATEGY & FLOW

Chest to Bar Pull Ups: Aim to make these unbroken or in 2 sets Max. Think fluid movement and find a comfortable rhythm.

Echo Bike: Push the pace here, but realize quad fatigue will affect leg drive during the power snatch. As you get closer to your calorie number you can begin to ease off the pace to allow you to catch your breath.

Snatches: Try to get to work on these right away. The weight should allow you to go touch and go on these reps. You will likely have time to do 2 big sets. We want to knock out as many as we can each round so we get to 50 in as few rounds as necessary.

SCALING

The SCALING aim is for you to have anywhere from 30-50 seconds spent on the snatches.

Scaling option to finish near the target score:

In 2 minutes:

12 chest to bar pull-ups

12/8 echo bike cal

Max snatches (75/55)

-rest 2 minutes-

*Continue until 50 Snatches are completed.

4 Round: 8 minute time cap