MONDAY 7.18.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Hang Pause Snatch
3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
** Pause for 2 seconds in the receive.
2: Back Squat (4X3)
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
MC: “The Dance” (Time)
For Time:
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Bar Facing Burpees
TARGET SCORE
Target Time: 7-9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE pace! find a pace that can be maintained on the barbell and the burpees throughout this workout. Inefficient lifting technique by keeping the hips too high will most likely result in low back fatigue when combined with burpees.
How it should Feel: Pain! If you stay aggressive on the bar and non-stop through the burpees then you should be flat on your back at the end.
WORKOUT STRATEGY & FLOW
Snatch: Fast singles, rest should be no more than 5 seconds between reps. Weight should be under 60% of 1RM.
Burpees: Pacing needs to be steady with a non-stop effort. Pause at the bottom if needing a break and try to slow down the last 2-3 reps before transitioning to the barbell.
SCALING
The SCALING aim should allow non-stop effort on the bar and burpees.
Scaling option to finish near the target score:
12-9-6-3
Squat Snatch (115/80)
18-15-12-9
Burpee over Bar