SATURDAY 1.29.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU: Warm-up (No Measure)

2 min Machine

Foam Roll

Hip Halo

Coaches Choice

MC: “Victoria Falls” (Time)

2 Sets

3 Rounds

10 Power Snatches (115/80)

50’ Handstand Walk or 5 Wall Walks

-Rest 5 minutes b/t sets-

*Teams of two option. Double up volume.
TARGET SCORE

Target Time each set: 6-8 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS

How to Pace: GRING! Barbell and handstand is a tough combo. Expect a high heart rate and push the pace for these 2 sets.

How it should Feel: Lactic Acid party!. Expect a high heart rate on this workout and the burn to add up in the shoulders and legs!

WORKOUT STRATEGY & FLOW

Power snatches: Aim for fast singles and efficient movement. Don’t get sloppy in your later rounds!

Handstand walk: aim for unbroken 25’-50’ sections. Utilize the transition from the barbell to the handstand walk and back for your rest.

1: Snatch (3X1)

– Build to 70-80% and hit for 3 perfect singles.

* Rest as needed between sets *

2: Clean and Jerk (2X1)

Clean & Jerk:

– Build to 70-80% of !RM and hit for 2 singles