MONDAY 9.12.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Snatch Push Press + Pause OHS (pause for 3 seconds in the bottom) + Overhead Squat 5-4-4-3-3
3 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 6/10 RPE
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 7/10 RPE
1 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat @ 8/10 RPE
2: Back Squat (5X3)
5×3 Back squat @ 73% 1RM Back Squat
3: Front Squat (10X3)
10×3 Front Squat @ 77% 1RM Front Squat
MC: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
TARGET SCORE
Target Time: 7-9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: The stimulus is moderate to moderate high pace depending on your wall ball capacity.
How it should Feel:
WORKOUT STRATEGY & FLOW
Wall Balls: Those of you who are strong at this movement should attempt large, ambitious sets. Those of you who are not as strong/confident with wall balls, should attempt smaller, consistent sets that stop before burnout is reached and chip away at reps.
Rep scheme idea for those not as confident: 18-17-16-15-14-13-12-11-10-9-8-7, with no more than 10 seconds of rest between sets.
Advanced athletes should see how long they can go unbroken.
SCALING
The SCALING aim is to keep big, consistent sets without long rest periods.
Scaling option to finish near the target score:
100 Wall Balls (20/14) (10’/9’ target)