SATURDAY 1.25.20


SATURDAY 1.25.20

Lowry CrossFit – CrossFit

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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%

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


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)

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)


Hang Power Snatch

On the 1:30 x 5 Sets:

30% Max Ring Muscle-ups

3-3-2-2-1 Hang Power Snatches

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