MONDAY 2.14.22

13
Feb

MONDAY 2.14.22

Lowry CrossFit – CrossFit

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

View Public Whiteboard

WU: Warm-up (No Measure)

2 min machine

Foam Roll

Hip Halo

Crossover Symmetry

Coaches Choice

MC: “The Mule” (Time)

21-15-9

Deadlift (275/285)

Burpee Pull Up
TARGET SCORE

Target Time: sub 8 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE. This workout hits you fast and hard! Go out at a challenging pace, but not full send.

How it should Feel: PAIN CAVE!. It is going to hurt. Be ready for it!

WORKOUT STRATEGY & FLOW

Deadlifts: aim for 1-2 sets on the deadlift each round, with 3-4 at the most if they are fast rest breaks. You’ve got to move quickly through these, knowing most of the time will be spent on the burpees.

Burpee pull ups: these will be a grind! Aim to pick a pace and stick with it throughout. Steady is the goal.

Try to use a bar that is about 8 feet off the ground or 6″ outside of your max reach!

SCALING

The SCALING aim is to maintain consistency and big sets.

Scaling option to finish near the target score:

21-15-9

Deadlift (225/155)

Burpee Pull Up

1: Metcon (Weight)

Snatch Push Press + Tempo OVHS + OVHS 5-5-4-4
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM

2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM

* Rest as needed between sets *

2: Front Squat (8X3)

3 Front Squats x 8 sets @80-85% of 1RM

* Complete a set every 90 seconds (12 minutes total)

EC1: Metcon (Weight)

High Hang Power Snatch 5×1
1 High Hang Power Snatch x 2 sets @65% of 1RM Snatch

1 High Hang Power Snatch x 3 sets @70% of 1RM Snatch

* Rest as needed between sets *

EC2: Snatch (1×1)

Heavy Single Snatch

– Take 10 minutes to build to a heavy single snatch –

* Rest as needed between sets *