MONDAY 6.20.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Snatch (3-3-3-3-2)
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
2 Snatch @ 7/10 RPE Snatch
** This day is meant to have a heavy focus on technique and speed over load. This is the day to iron out any bad habits you are wanting to break**
2: Metcon (Weight)
Tempo Back Squat + Back Squat: 5-5-4-4-4
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat
MC: “Caribbean Sea” (Time)
For Time:
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)
TARGET SCORE
Target Time: sub 5 minutes
Time Cap: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you cycling the barbell and hanging onto the bar with a more aggressive mindset than you typically do!
How it Should Feel: LACTIC ACID PARTY! IF you do it right, then you will have the burn on this one! The squat pull combination with the gymnastics and shorter time domain will make the intensity and build up real!!
WORKOUT STRATEGY & FLOW
Squat Cleans: If you want to try touch’n go sets, then go for it! Otherwise, we want very fast singles throughout. Keep picking it up!
Bar Muscle Ups: We have 1 big set, so come out taking a big chunk to start and then aim to hold onto consistent sets to finish. Don’t get sloppy and start chicken winging!!
SCALING
The SCALING aim is to keep intensity up and not stop moving the entire time
Scaling option to finish near the target score:
12 Squat Cleans (115/80)
18 Bar Muscle Ups
12 Squat Cleans (115/80)