Happy New Years Eve!

30
Dec

Happy New Years Eve!

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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