MONDAY 8.1.22

31
Jul

MONDAY 8.1.22

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: Hang Squat Snatch (2-2-1-1-1-1)

2 Hang Squat Snatch @ 6/10 RPE Snatch

2 Hang Squat Snatch @ 6/10 RPE Snatch

1 Hang Squat Snatch @ 7/10 RPE Snatch

1 Hang Squat Snatch @ 7/10 RPE Snatch

1 Hang Squat Snatch @ 8/10 RPE Snatch

1 Hang Squat Snatch @ 8/10 RPE Snatch

2: Back Squat (5X2)

2 Back Squat @ 8.5/10 RPE Back Squat

2 Back Squat @ 8.5/10 RPE Back Squat

2 Back Squat @ 8.5/10 RPE Back Squat

2 Back [email protected] 8.5/10 RPE Back Squat

2 Back Squat @ 8.5/10 RPE Back Squat

MC: “Madison, WI” (Time)

21-15-9

Thrusters (95/65)

Bar Facing Burpees

Chest to Bar Pull Ups
TARGET SCORE

Target Time: sub 5 minutes

Time Cap: 7 minutes

STIMULUS and GOALS

How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!

How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!

WORKOUT STRATEGY & FLOW

Thrusters: Weight should be light enough to go unbroken.

Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.

Chest to bar: These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

SCALING

The SCALING aim is for athletes to keep a moderately-high intensity with a constant attack.

Scaling option to finish near the target score:

21-15-9

Thrusters (75/55)

Bar Facing Burpees

Pull-ups