SATURDAY 1.23.21
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.
1: Overhead Squat (5-4-3-2-1-1-1-1)
Overhead Squat
All percentages based on 1RM Snatch:
Set 1 – 5 Reps @ 60%
Set 2 – 4 Reps @ 70%
Set 3 – 3 Reps @ 80%
Set 4 – 2 Reps @ 90%
Set 5 – 1 Rep @ 100%
Sets 6+7+8 – Build to a 1RM for the day.
Stimulus
– Just over two weeks ago (Wednesday, 1/6), we completed a pausing overhead squat heavy.
– Reps descend into the singles, where we have a “warm-up” single, followed by 3 heavy attempts.
– All reps are taken from the rack.
– Rest 1:00-2:00 between sets.
– Record all lifts. Your score on the leaderboard will be your heaviest lift of the day.
All percentages based on 1RM Snatch:
Set 1 – 5 Reps @ 60% of 1RM Snatch
Set 2 – 4 Reps @ 70% of 1RM Snatch
Set 3 – 3 Reps @ 80% of 1RM Snatch
Set 4 – 2 Reps @ 90% of 1RM Snatch
Set 5 – 1 Rep @ 100% of 1RM Snatch
Sets 6+7+8 – Build to a 1RM for the day.
MC: “Heads or Tails” (AMRAP – Rounds and Reps)
AMRAP 25:
Teams of Two
Buy-In: 5000M On AAB.
Max Rounds with Time Remaining:
2 Round of “Chest To Bar Cindy”
60 Double Unders
10 Hang Squat Snatches 115 / 85 lb
1 Round of “Chest to Bar Cindy”:
5 Chest to Bar Pull-Ups or Pull-Ups
10 Push-Ups
15 Air Squats
*One person working at a time. Partition reps out as you see fit.