MONDAY 8.17.20

16
Aug

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