SATURDAY 12.19.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Hang Squat Snatch

In a 10:00 Window:

5-Rep Max
Stimulus

Warming set percentages based on 1RM Snatch:

Set 1 – 3 Reps @ 60% @snatch(60, Snatch, of 1RM Snatch)

Set 2 – 3 Reps @ 65% @snatch(65, Snatch, of 1RM Snatch)

Set 3 – 2 Reps @ 70% @snatch(70, Snatch, of 1RM Snatch)

Set 4 – 2 Reps @ 75% @snatch(75, Snatch, of 1RM Snatch)

Set 5 – 1 Rep @ 80% @snatch(80, Snatch, of 1RM Snatch)

Set 6 – 5 Rep Max

Rest as needed between sets.

– 10:00 window to build to a 5-Rep for the day.

– The “hang” can be anywhere above the knee (both high hang and hang are acceptable).

– The warming sets are intended to feel out the loads, but purposefully keeping the volume on the lower end (1-3 reps at most per set) to save our best effort for the attempt.

– Going heavy here, and let’s challenge ourselves, but no more than 1 missed attempt on the 5-Rep.

“Fire Alarm” (Time)

For Time:

Teams of 2

6 “Bergeron Beep Test” Complexes

100/70 Cal Row

6 “Bergeron Beep Test” Complexes

100/70 Cal Row

6 “Bergeron Beep Test” Complexes

1 “Bergeron Beep Test” Complex:

7 Thrusters (75 / 55 lb)

7 Pull-Ups

7 Burpees
Stimulus

– One person working at a time, partition reps as you see fit.

– Threshold

– Light and fast complexes, and a steady row between.

– Think 30+ reps unbroken (and fast) on the thruster barbell.