MONDAY 1.25.21
Lowry CrossFit – CrossFit
Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.
1: Metcon (Weight)
Stamina Squats
On the Minute x 10 (5 Rounds):
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
Stimulus
60-62% of 1RM Front Squat
Todays weight – of 1RM Front Squat
– Fourth week in our climb back up the progression ladder.
– This week we are repeating Week #2’s Stamina Squats (Nov 30), aiming for an increase of 3-5% from that effort.
2: Metcon (Weight)
High Hang Snatch
On the Minute x 10:
1 High Hang Squat Snatch
Stimulus
Week 3 of this progression, climbing by 2% on each lift.
All percentages based on 1RM Snatch:
– First three sets, we’ll climb by 5% per.
Set 1 – 64% of 1RM Snatch
Set 2 – 69% of 1RM Snatch
Set 3 – 74% of 1RM Snatch
– Next three sets, we’ll climb by 3% per.
Set 4 – 77% of 1RM Snatch
Set 5 – 80% of 1RM Snatch
Set 6 – 83% of 1RM Snatch
– Last four sets, we’ll hold across:
Sets 7+8+9+10 – 86% of 1RM Snatch
MC: “Wonderworld” (Time)
For Time:
100 Double Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees
Power Clean – 155 / 105 lb
Stimulus
– Conditioning Category: Threshold
– If you cannot complete 100 double unders unbroken when fresh just yet, reduce the number reps, perform single unders, or practice for double unders for 1:30 each set.
– Moderately heavy power clean today. One that we will likely cycle in quick singles or sets of 3-5 in the workout.
– Any kind of burpee is acceptable. The body should be perpendicular to the bar when in the bottom position. 2 foot take off is required when hopping over the bar.
Modifications
100 DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
– 1:30 of Practice