MONDAY 7.6.20
Lowry CrossFit – CrossFit
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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: 66% of 1RM Snatch
Set 2: 69% of 1RM Snatch
Sets 3-5: 72% 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
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00] “
2: Front Squat (10-8-6-4-2)
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
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: “Stub Hub” (Time)
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie AAB
Overhead Squats (95/65)
STIMULUS
DESCRIPTION
This balanced two-part workout features gymnastics, weightlifting, and cardio components
You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet
There is no rest between couplets – you’ll move right into the bike following your last power snatch
Your score is the total time it takes to complete the 180 reps
The intended time range for this workout is between 9-15 minutes
BARBELL MOVEMENTS
Both barbell movements are designed to be fairly light
When fresh, you should be able to complete 21+ reps unbroken
We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you
If you’re on the fence about weights, lean towards the lighter side
TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider reducing reps or choose a sub from further down the page
BIKE
For rep scheme simplicity, men and women will complete the same number of calories on the bike