MONDAY 3.1.21
Lowry CrossFit – CrossFit
DELOAD WEEK
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)
Snatch Technique – Part A
5 Sets:
1 Snatch Grip Push Press
1 Snatch Grip Push Jerk
1 Snatch Balance
Stimulus
All percentages based on 1RM Snatch:
Set 1 – 40% of 1RM Snatch
Set 2 – 45% of 1RM Snatch
Set 3 – 50% of 1RM Snatch
Sets 4+5 – 50-60% of 1RM Snatch
– Focus here is our overhead position, and our speed in finding it.
– Said another way – Externally rotated shoulders coupled with speed to lockout overhead is the aim.
– Especially in a de-load week, take these perentages as starting points… but not ending points. Technique is the sole aim today, so modify the weights as seen fit.
2: Metcon (Weight)
Snatch Technique – Part B
5 Sets:
1 High Hang Squat Snatch
1 Hang Squat Snatch
Stimulus
All percentages based on 1RM Snatch:
Set 1 – 40% of 1RM Snatch
Set 2 – 45% of 1RM Snatch
Set 3 – 50% of 1RM Snatch
Sets 4+5 – 50-60% of 1RM Snatch
– We call these “”confirmation reps””.
– Taking the focus points from the previous part and keeping them at the forefront as we practice the full movement.
– Same principles apply from before on the percentages… modify them as seen fit to keep technique as the priority today.
MC: “Airborne” (AMRAP – Rounds)
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Stimulus
– Conditioning Category: Threshold
– The row should take us roughly 1:00 (give or take 10-15 seconds) to complete. Reduce calories if needed.
Modifications
DOUBLE-UNDERS
– 1.5x Single Unders
– Line Hops
15/12 CALORIE ROW
– 12/9 Cal Assault
– 200m Run
– 15 x 10m Shuttles
– 15 Burpees