MONDAY 2.22.21
Lowry CrossFit – CrossFit
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WU: Warm-up (No Measure)
Snatch Technique
2-3 Sets:
1 Snatch Pull
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 High Hang Squat Snatch
5 Min warm-Up
1: Snatch (1 Rep Max- 20:00 min cap)
Stimulus
– Week 7, and the final week of this progression.
– Using last week’s percentages as a warmer, but removing the “On The Minute” clock to allow additional rest.
– Score = Heaviest Lift Of The Day
Warming Sets:
Percentages based on 1RM Snatch:
Set 1 – 80% of 1RM Snatch
Set 2 – 83% of 1RM Snatch
Set 3 – 86% of 1RM Snatch
Set 4 – 83% of 1RM Snatch
Set 5 – 86% of 1RM Snatch
Set 6 – 89% of 1RM Snatch
Set 7 – 86% of 1RM Snatch
Set 8 – 89% of 1RM Snatch
Set 9 – 92% of 1RM Snatch
Following, 10:00 to find our heavy lift for the day.
*Note – No more than 2 misses allowed.
2: Metcon (Weight)
Back Squat
10-8-6-4-2:
Back Squats
Rest 2:00 between sets.
Stimulus
Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 55-57% of 1RM Back Squat
Set 2 – 8 Reps @ 65-67% of 1RM Back Squat
Set 3 – 6 Reps @ 75-77% of 1RM Back Squat
Set 4 – 4 Reps @ 83-85% of 1RM Back Squat
Set 5 – 2 Reps @ 90-92% of 1RM Back Squat
– Building on last week’s percentages, in Week 2 of 2 of this descending rep scheme.
– Athlete’s choice on the increase in weight, where the above lists a 0-2% increase.
– Input 5 Scores. Overall score will be the set of 2.
MC: “Tricycle” (Time)
For Time:
40/30 Calorie AA Bike “Buy-In”
… Directly into:
30-24-18-12:
Alternating Dumbbell Power Snatches
Chest To Bar Pull-Ups
Thrusters
Dumbbell – 50 / 35 lb
Thruster – 75 / 55 lb
Stimulus
– Conditioning Category: Threshold
– Light and fast is the aim today. Loads that we feel comfortable completing 30+ reps unbroken with when fresh.
Modifications
40/30 AAB CALORIE BIKE
– 60/40 Cal Row
– 40/30 Cal Ski Erg
– 600m Run
– 100 Double Unders + 50 Alternating Lunges
ALTERNATING DUMBBELL SNATCH
– Kettlebell Swings
– Odd Object Ground to Overhead
– Light Barbell Power Snatch
CHEST TO BAR PULL-UPS
– Chin Over Bar
– Banded Chest to Bar Pull-Ups
– Ring Rows
– Bent Over Rows