4
Aug
MONDAY 8.5.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
banded Shoulder Distraction
1: Metcon (Weight)
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of Rep Max Back Squat
2: Metcon (Weight)
Snatch Tech:
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats
Rest 1 Minute
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Keeping the weights on the light-moderate side here to work on snatch mechanics
Part 1:
Build between 35-45% of 1RM Snatch
Complete all 6 reps without dropping the barbell
Part 2:
Build between 55-65% of 1RM Snatch
You may drop the barbell before completing the squat snatch
MC: “Rocket Power” (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)