MONDAY 4.20.20
Lowry CrossFit – CrossFit
The gym is closed indefinitely, due to the public order issued by governor.
1: Metcon (Weight)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)
Set 1: 50%
Set 2: 60%
Sets 3-5: 65%
There are two pauses on the first rep to emphasize balance and positioning:
Pause 2 Seconds at the High Hang (Pockets)
Pause 2 Seconds in the Bottom of the Snatch Before Standing
There is no pause of the final two Hang Squat Snatches
The Hang Squat Snatches begin lower than the first rep – at knee level
These percentages are heavier than Part A and are based off your estimated 1RM Squat Snatch
2: Metcon (Weight)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 67% of Your 1RM Front Squat For All Reps
STIMULUS
GENERAL
Week 3 of a 5 week squat cycle
Each minute consists of a single front squat and three back squats
Same weight is used throughout, and all reps come from the rack
Use 67% of your 1RM Front Squat for all reps
Next week we will be building in percentages
MC1: “Wet Willy” (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining
STIMULUS
GENERAL
Working through high intensity four-minute intervals today
Following all the work on the barbell, you’ll complete as many calories on the rower with whatever time remains
Your score today is the total number of calories accumulated over the three rounds
BARBELL MOVEMENTS
As the rounds on the barbell decrease, the weight on the barbell will increase
This format ideally allows you to have more time on the rower with each interval
Choose your barbell weights based of the following recommendations:
1st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00
2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30
3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30
The limiting movement on the barbell will likely be the hang power snatches
MC2: “Seventy Two” (No Equipment) (AMRAP – Reps)
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
…
Continue to Add (1) Rep to Odd Object Movements Per Round
STIMULUS
DESCRIPTION
We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
We’ll use [Rounds + Reps] as our scoring choice to keep things simple
For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
Over the line and back = 1 rep
The number here is designed to be fairly small
Choose a rep number that allows you to complete the work in around 30-40 seconds