SATURDAY 1.25.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Group Warm Up
Hang Power Snatch Technique
5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks
Technique Loads:
Set 1: 30% of 1RM Snatch
Set 2: 35%
Sets 3-5: 40%
STIMULUS
Working lighter loads of Hang Power Snatch Technique before we build to heavier weights in our next piece
These 5 reps across the 5 sets are designed to be completed without dropping the bar
The Hang Muscle Snatch is designed to work a strong hip extension and fast upper body turnover
The PausIng Snatch Grip Push Jerk is designed to work on getting under the bar fast and receiving the weight in a balanced position
Pause for 2 seconds in both the dip and catch of the Pausing Snatch Grip Push Jerk
Rest as needed between sets
MC: “Group Hug” (AMRAP – Rounds and Reps)
“Group Hug” (Team Version)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Cal AAB
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)
STIMULUS
One athlete works at a time in this team of 3 workout
The first athlete will complete all three stations before the next athlete begins their round
Score a round every time an athlete finishes a round, not when all 3 athletes get through
Choose a toes to bar rep scheme or variation that will be completed unbroken every round
The barbell weight will increase after every 6 total rounds, or every 2 turns per athlete
The first 4 weights should all be completed unbroken, with the last weight being a heavier load that you can complete in 1-2 sets
Once you get to the 5th weight, you will spend the remaining time of the 30 minutes on that barbell, as the loading will not increase
Team scores today are total rounds and reps completed
Cal AAB will be the same on the bike erg for teams of men and women
EC: Metcon (Weight)
EXTRA CREDIT:
Hang Power Snatch
On the 1:30 x 5 Sets:
30% Max Ring Muscle-ups
3-3-2-2-1 Hang Power Snatches
STIMULUS
Working gymnastics and weightlifting in this interval piece
You’ll start each set by completing 30% of your max set of Ring Muscle-ups
For Example: If your max set is 10, you’ll complete 3 reps each round
These ring muscle-ups are ideally completed unbroken
After the ring muscle-ups, you’ll complete a set number of hang power snatches
Rounds 1-2: 3 Reps
Round 3-4: 2 Reps
Round 5: 1 Rep
Start between 60-65% of your estimated 1RM Snatch for the sets of 3 and steadily build to a heavy single
The aim for your heavy single is to approach the area of 75-85%, all based on feel
After your Hang Power Snatches, you’ll rest until the next round begins
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Your score is the heaviest Hang Power Snatch weight lifted