MONDAY 8.17.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Week #3 of 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 the final week of the progression
We are looking to build on the previous two weeks with a new personal best for this piece.
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
2: Front Squat (10 RM)
STIMULUS
DESCRIPTION
We will be going for a new 10 rep max front squat.
We’ve built squat stamina during Grindstone and will put it to the test today.
The weight should feel good for the first 5 reps, then start to get heavy during reps 6 and 7. The final 3 reps will require some fortitude to finish off.”
STRATEGY
FRONT SQUAT
Focus on speed out of the bottom of the rep.
Take a moment when we need it at the top of the rep, but not too long to wear us do
MC: “Over and Out” (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
STIMULUS
DESCRIPTION
This sprint style chipper workout combines three light barbell movements with a simple bodyweight movement
The intended time range for this workout is between 5-10 minutes
Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus
BARBELL MOVEMENTS
As we get further along in the workout, the difficulty of the barbell movement will increase
For this reason, we’re likely choosing our barbell weight off the squat snatch
This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh
All weights are intended to be on the lighter side today