MONDAY 2.22.21

21
Feb

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