MONDAY 6.29.20
Lowry CrossFit – CrossFit
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WU: Warm-up (No Measure)
5 Minutes.
2 Snatch Drops
2 Tall Snatches
Set 1: Empty Barbell
Set 2: 35% of 1RM Snatch
Sets 3-5: 40-50% of 1RM Snatch”
STIMULUS
DESCRIPTION
The first part of todays Snatch Technique work will train us to get under the bar quickly
We’re repeating this piece from last week with the intention of increasing weight slightly in sets 3-5
Both movements start at full extension and focus on a fast, aggressive drop
Note that there is no dip and drive with the legs to elevate the bar – the only motion is down
These loads are designed to be very light, so adjust percentages as necessary
1: Metcon (Weight)
Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Set 1: 63% of 1RM Snatch
Set 2: 66% of 1RM Snatch
Sets 3-5: 69% of 1RM Snatch
STIMULUS
DESCRIPTION
This piece is also a repeat, as we climb 3% over last week
The focus of this piece is to keep the bar close to the body as your navigate the knees
These 4 reps are designed to be completed without letting go of the bar
“”Low Hang”” is defined as just below the knee
1: Front Squat (10-8-6-4-2)
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
STIMULUS
DESCRIPTION
Also climbing 3% over last week in this Front Squat piece
The reps will decrease as the loading increases in this running clock workout
You’ll start a new set every 3 minutes [0-3-6-9-12]
This format ensures you have adequte rest between efforts
These sets are designed to be completed unbroken, so adjust percentages as needed based on feel
MC: “Laces Out” (AMRAP – Rounds and Reps)
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
STIMULUS
DESCRIPTION
Combining gymnastics and weighlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30
BAR MUSCLE-UPS
If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page
BARBELL MOVEMENTS
Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout
WALLBALLS
Use a weight that you could complete for 30+ reps unbroken when fresh
Men throw to a 10ft. target
Women throw to a 9ft. target
SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups
15 Pull-ups “