MONDAY 6.27.22

26
Jun

MONDAY 6.27.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Snatch (3-3-3-2-2)

3 Snatch @ 6/10 RPE Snatch

3 Snatch @ 6.5/10 RPE Snatch

3 Snatch @ 7/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

** This day is meant to be focused on all of the technical issues you’ve been wanting to work on. Don’t worry about the loading. Worry about consistent technique, speed and snappiness.**

2: Metcon (Weight)

Pause Back Squat + ¼ Back Squat + Back Squat: 5-5-4-4-3
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat

1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back [email protected] 7/10 RPE Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat

MC: “Everything’s bigger in Texas” (Time)

BCS Online Qualifier Event 1

21-15-9

Burpee Box Jump Overs (24/20)

Overhead Squats (135/95)
TARGET SCORE

Target Time: sub 6 minutes

Time Cap: : 9 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! If you come out with guns blazing, then you will die. Stay steady through the 21’s, survive the 15’s, and then you can light that match on the 9’s!!!

How it Should Feel: LACTIC ACID PARTY! You will not enjoy this, so shut your brain off and keep working, chugging along. Legs are going to burn, and the heart is going to be pounding, so stay calm and know you are not going to die.

WORKOUT STRATEGY & FLOW

Burpee Box Jump Overs: This is the start of the workout. The worst thing you could do is come out with a pace that can not be maintained across the 3 sets. Start steady and always slow down the last 2-3 reps before transitioning to the barbel.

Overhead Squats: The weight selected should be moderate (around 60%) and doable for unbroken sets. This will be the real challenge in holding onto the bar and not breaking sets. Stay calm, find that sweet spot in your squat and breathe through every rep.

SCALING

The SCALING aim is for athletes to move non-stop through the entire workout without breaking the squats.

Scaling option to finish near the target score:

21-15-9

Burpee Box Jump Overs (20/16)

Overhead Squats (115/80)

EC: Metcon (Weight)

EXTRA CREDIT:

Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop: 5-5-5-5-5
** You will need two barbells. One barbell for the (SN PP + Pause OHS) and one barbell for the (High Hang Muscle Snatch + Snatch Drop) **

4 Snatch Grip Push Press + 1 Pause Overhead Squat @ 6.5/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE Muscle Snatch

-Rest as needed-

4 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 6.5/10 RPE Muscle Snatch

-Rest as needed-

4 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch