SATURDAY 12.26.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Olympic Stamina
On the Minute x 8:
3 Squat Snatches
Rest 2:00
On the Minute x 8:
2 Squat Clean and Jerks
Stimulus
Squat Snatch Percentages (based on 1RM Snatch):
Sets 1-4 – 60% of 1RM Snatch
Sets 5-8 – 65% of 1RM Snatch
Squat CJ Percentages (based on 1RM C&J):
Sets 1-4 – 65% of 1RM Clean & Jerk
Sets 5-8 – 70% of 1RM Clean & Jerk
– Rare comnbination to work both the snatch and clean and jerk in one part.
– The style of today’s format allows us to focus in on a specific point of performance.
– Say it’s the heels on the catch of the squat snatch. Today we have the opportunity to dial in and hone that specific point through reps.
– Choose two focus points. One for the snatch, and one for the clean and jerk, and let’s keep them as the loudest thing in our minds during execution.
– Record the heaviest snatch and clean & jerk into the app, and they will be totaled for our score.
MC: “Hot and Ready” (AMRAP – Reps)
5 Rounds:
1:00 – Max Alternating Dumbbell Power Snatches (50 / 35 lb)
1:00 – Max Front Squats (115 / 85 lb)
1:00 – Max Calorie AAB or Row
1:00 – Rest
Stimulus
Squat Snatch Percentages (based on 1RM Snatch):
Sets 1-4 – 60% of 1RM Snatch
Sets 5-8 – 65% of 1RM Snatch
Squat CJ Percentages (based on 1RM C&J):
Sets 1-4 – 65% of 1RM Clean & Jerk
Sets 5-8 – 70% of 1RM Clean & Jerk
– Rare comnbination to work both the snatch and clean and jerk in one part.
– The style of today’s format allows us to focus in on a specific point of performance.
– Say it’s the heels on the catch of the squat snatch. Today we have the opportunity to dial in and hone that specific point through reps.
– Choose two focus points. One for the snatch, and one for the clean and jerk, and let’s keep them as the loudest thing in our minds during execution.
– Record the heaviest snatch and clean & jerk into the app, and they will be totaled for our score.