SATURDAY 11.23.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Group Warm-Up
Barbell Warm-Up
1: Metcon (Weight)
Olympic Cycling
Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch
Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean
Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.
STIMULUS
We’ll alternate between two different intervals, one snatch focused and the other clean focused
The 4 reps at each interval are designed to be completed with out dropping the weight, taking the hands off, or pausing on the floor
Start with 50% on the first sets and build to a heavy complex on both
The same weight does not need to be used across both lifts
If you prefer, use two separate barbells
Intervals Begin on the Following Times:
Interval 1: 0:00 / 3:00 / 6:00 / 9:00
Interval 2: 1:30 / 4:30 / 7:30 / 10:30
Each Position:
High Hang: Pockets
Hang: Just Above Knee
Low-Hang: Just Below Knee
Final Lift: Floor
MC: “Smash Mouth” (Time)
Teams of Two
3 Rounds:
800 Meter Row
21/15 Calorie Assault Bike
5 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
* One person working at a time. Partition reps as needed.