MONDAY 8.16.21

Lowry CrossFit – CrossFit

Deload Week.
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Metcon (Weight)

Snatch Technique

7 Sets:

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

1 Hang Squat Snatch

Rest as needed between sets.
Stimulus

– Working with light loads across to allow athletes to focus on speed and positioning. Complete all reps within the complex unbroken.

– Rest as needed between sets. Resting roughly 1-2 minutes should suffice.

– Record all 7 sets.

All percentages are based on 1RM Snatch.

Set 1 – 40%

Set 2 – 45%

Set 3 – 50%

Set 4 – 55%

Sets 5+6+7 – 60%

1: “The Amanda Show” (Time)

For Time:

1 Mile Run

Directly Into…

9-7-5:

Ring Muscle-ups

Squat Snatches 135 / 95 lb
Stimulus

– Conditioning Category: Threshold

– The 1 mile run should take 10 minutes or less.

– “Amanda” should also take 10 minutes or less.

– If you cannot complete 10+ unbroken ring muscle-ups when fresh, reduce the reps slightly or modify the movement.

– The weight on the barbell should be something you could complete 10+ squat snatches unbroken when fresh.

– Score: Total Time