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 Snatch Balance + Snatch Push Press 5-5-4-3-3
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 5.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 8/10 RPE
1: Back Squat (5X3)
5×3 Back Squat @ 78% 1RM Back Squat
2: Front Squat (10X3)
10×3 Front Squats @ 83% 1RM Front Squat
MC: “Key Lime Pie” (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)
Target Rounds: 10+
Minimum Rounds before scaling: 7
STIMULUS and GOALS
How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.
How it should Feel: GASSY! The kettlebell is light enough combined with the box jump that you will be out of breath the entire time, but have no reason to stop!
WORKOUT STRATEGY & FLOW
Kettlebell Swings Each round of these should be done unbroken. To speed up cycle time, you may do the “snatching” style of a kettlebell swing (bending the arms during the swing)
Box Jumps: This is a great time to work on fast box jumps. The further along in the AMRAP you get, the more you should be thinking of bringing your knees to your chest when you jump. This will ensure you clear the box on every rep, no matter how tired your legs get.
The SCALING aim is to stay moving for the entire 10 minutes!!
Scaling option to finish near the target score:
AMRAP 10 Minutes
10 Kettlebell Swings (44/27)
10 Step Ups (24″/20″)