MONDAY 8.10.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatch
2 Snatch Balances
1 High Hang Squat Snatch
Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch
STIMULUS
DESCRIPTION
This lighter weight technique complex will work an aggressive turnover with the upper body, balance in the receiving position, and speed under the bar
These 5 reps are designed to be completed without putting the bar down
Sets begin every 2 minutes [0-2-4-6]
2: Metcon (Weight)
Squat Snatch Stamina [Week 1 of 3]
On the Minute x 5:
5 Touch-and-Go Squat Snatches
[Recommended Starting/Outlook Weights]:
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch
STIMULUS
DESCRIPTION
Part 2 of snatch work for the day will work on cycling unbroken “touch and go” reps
Today marks week 2 of 3 in this progression
We recommend starting around 63% of your 1RM Squat Snatch
We’ll look to gradually build over the coming weeks
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
Use the same weight for all 5 sets
3: Front Squat (2-4-6-8-10)
Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights
Rest 2 minutes between each to maintain quality sets
These are designed to be completed unbroken out of a rack
The percentages are based off your 1RM Front Squat
MC: “Granola Bar” (AMRAP – Rounds and Reps)
AMRAP 12:
7 Bar Muscle-ups
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar
STIMULUS
DESCRIPTION
Today’s workout will bring us through large ranges of motion in gymnastic and weightlifting movements
The intended scoring range for this workout is between 4-6 rounds
This works out to a round every 2-3 minutes
LATERAL BURPEES OVER BARBELL
You can jump up or step up off the floor
There is no need to reach extension when jumping over the bar
BAR MUSCLE-UPS
If you have 12+ bar muscle-ups unbroken when fresh, let’s complete this station as written
If you’re not there yet, consider reducing the reps or choosing an option from “subs”
CLUSTERS
Clusters are also known as Squat Clean Thrusters
The Cluster is one of the most effective barbell movements, as it requires one of the largest range of motions
Note that there is no re-bend of the knees overhead in the thruster portion of the movement
Choose a weight that allows you to clear this station in right around 1 minute
SUBS
BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups (Off Box)
Chest to Bar Pull-ups “