MONDAY 3.15.21

Lowry CrossFit – CrossFit

Box is closed today. Be safe out there and stay warm.

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1: Metcon (Weight)

Snatch Technique

On the 2:00 x 5 Sets:

1 Snatch Pull

1 Hang Snatch High Pull

1 High Hang Power Snatch

1 Snatch Balance

2: Metcon (Weight)

Snatch Complex

On the 1:30 x 5 Sets:

3-Position Power Snatch

3 Overhead Squats

MC: “Bi-Weekly” (Time)

4 Rounds For Time:

10 Burpee Chest To Bar Pull-Ups

20 Hang Power Snatches 75 / 55 lb

21/15 Calorie AAB
Stimulus

– Conditioning Category: Threshold

– Burpee Chest To Bar Pull-Ups: Step-up or jump up is permitted on the burpee portion. From there, you can jump immediately into the chest to bar pull-up (no need to start with arms fully extended). Other options are to jump up and kip into your chest to bar pull-up or jump up and do a strict chest to bar pull-up. 1 burpee + 1 chest to bar pull-up = 1 rep.

– Looking for a load we feel confident we could complete 20+ hang power snatches unbroken when fresh.

– Looking for rounds to take somewhere between 4 and 5 minutes.

– 21/15 Cal Assault

– 30/21 Cal Row

– 21/15 Cal Ski