MONDAY 8.5.19

Lowry CrossFit – CrossFit

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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)