SATURDAY 1.16.21

15
Jan

SATURDAY 1.16.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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1: Metcon (Weight)

Olympic Cycling

Percentages based on 1RM Power Snatch:

For Time:

10 Power Snatches of 1RM Power Snatch

8 Power Snatches of 1RM Power Snatch

6 Power Snatches of 1RM Power Snatch

4 Power Snatches of 1RM Power Snatch

2 Power Snatches of 1RM Power Snatch
Stimulus

– Single barbell, changing weights as we move.

– In the history of the Open, we have seen a handful of ladders.

– All percentages based off our *power* variation of the lift.

– Given how we all have varying loads, given those percentages, our results will not be comparable from athlete-to-athlete.

– Yet, it is here where we can remind ourselves that it is the stimulus is what we are after.

MC: “Heavy Machinery” (AMRAP – Reps)

“Heavy Machinery”

5 Rounds:

1:00 – Max Calorie AAB or Row

1:00 – Max Power Cleans 135 / 95 lb

1:00 – Max Bar-Facing Burpees

1:00 – Rest
Stimulus

– Conditioning Category: Threshold

– Choose a moderate load on the power clean. One we could cycle for 15+ reps unbroken when fresh.

– The aim of today’s workout is consistency, not just in each round as total reps, but inside each *movement* as well.

– We will have 5 scores to input for today’s workout (total number of reps each round). The leaderboard will show all reps added together.

EC: Warm-up (No Measure)

EXTRA CREDIT:

Midline

3 Supersets:

15 Weighted AbMat Sit-Ups

30 AbMat Sit-Ups (Unweighted)

Rest as needed between sets.
Stimulus

– Anchor our feet on both variations.

– The first 15 reps are weighted, where following, we’ll toss the weight aside and immediately continue into the unweighted sit-ups.

– Choose a load we are confident we can complete all 15 reps with unbroken. Free to build over the three rounds in weight if you see fit.