Happy New Years Eve!
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Warm-up (No Measure)
Warm-Up
2 Min Machine
Foam Roll
Banded Shoulder Distraction
PVC Passes
Snatch Barbell Warm-Up
1: Squat Snatch (CUSTOM)
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build to Heavy Single (2 Misses Allowed) Notate heavy single.
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. When building to your heavy single, you are allowed 2 misses max.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter heaviest single of the day.
MC: “Midnight Train” (Time)
10-9-8-7-6-5-4-3-2-1:
Chest To Bar Pull-ups
Squat Snatches 95 / 65 lb
Teams X2 on reps IE 20-18-16… 6-4-2
CONDITIONING CATEGORY: Sprinty Threshold
CHEST TO BAR: 1-2 sets each round.
SQUAT SNATCHES: Looking to cycle reps in 1-3 sets each round.
SCORE: Time