MONDAY 3.22.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Pausing Overhead Squat (3s In Bottom)
1 Snatch Drop
Stimulus
– Similar to last week’s snatch technique, we are looking to dial in speed with an added layer of positioning with the barbell overhead in the bottom of the squat.
– We are using this as a warm-up for our next piece, the 3-position squat snatch.
– Using lighter weights, let’s make it our mission to move really well.
All percentages based on 1RM Squat Snatch:
Set 1 – 30% of 1RM Snatch
Set 2 – 35% of 1RM Snatch
Sets 3+4+5 – 35-45% of 1RM Snatch
2: Metcon (Weight)
Snatch Complex
On the 1:30 x 5 Sets:
3-Position Squat Snatch
Stimulus
– Building off of last weeks “3-position power snatch + 3 overhead squats” we’ll now complete a 3 position squat snatch.
– Weights are staying on the lighter side to incentivize great movement patterns.
– The intent is to hold onto the barbell for all 3 reps of each set.
– Postion 1: Pockets
– Postion 2: 1 Inch Above The Knee
– Postion 3: Floor
All percentages based on 1RM Snatch:
Set 1 – 50% of 1RM Snatch
Set 2 – 60% of 1RM Snatch
Sets 3+4+5 – 60-70% of 1RM Snatch
MC: “Divide & Conquer” (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Push Jerks 135 / 95 lb
30 Double Unders
15 Toes to Bar
Stimulus
– Conditioning Category: Threshold
– Barbell loading should be something we could complete 15+ Push Jerks unbroken when fresh. Looking for no more than 2 sets within the workout.
– Goal is to finish somewhere between 3-5 rounds.
– Scoring: Rounds + Reps