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.

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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.

15/12 CALORIE ROW

– 12/9 Cal Assault

– 200m Run

– 15 x 10m Shuttles

– 15 Burpees