SATURDAY 2.20.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Power Snatch
On the 2:00 x 5 Rounds:
5 Bar Muscle-Ups
5-4-3-2-1: Power Snatches
Stimulus
Percentages based on 1RM Snatch:
Set 1 – 5 Power Snatches (65%) of 1RM Snatch
Set 2 – 4 Power Snatches (70%) of 1RM Snatch
Set 3 – 3 Power Snatches (75%) of 1RM Snatch
Set 4 – 2 Power Snatches (80%) of 1RM Snatch
Set 5 – 1 Power Snatch (85%) of 1RM Snatch
– Bar Muscle-Ups: A set count we can complete by the :30s mark of each round.
– Reps do not need to be unbroken (both Bar MU and power snatches).
– 5 Scores: All loads. Leaderboard will show heaviest lift only.
Modifications
BAR MUSCLE-UPS
– Reduce Reps
– Jumping Bar Muscle-Ups
– Ring Muscle-Ups
– 10 Chest to Bar Pull-Ups
– 12 Pull-Ups
POWER SNATCH
– Power Clean
– 10-8-6-4-2 Alternating Dumbbell Power Snatches
MC: “Closing Time” (Distance)
On the 2:00 x 10 Rounds:
30 Double-Unders
5 Power Snatches
Max Meter Row in Time Remaining
Power Snatch – 115 / 85 lb
No rest between rounds. Score is total meters.
Stimulus
– Conditioning Category: Threshold
– Moderate power snatch barbell. One that we could cycle for 15+ reps unbroken when fresh.
– These (10) rounds flow right into each other without rest between (20:00 of continous effort).
Modifications
DOUBLE UNDERS
– 1.5x Single Unders
– Line Hops
POWER SNATCH
– Power Clean
– Double Dumbbell
– Alternating Single Dumbbell
MAX METER ROW
– Sub Any Other Machine
– Max Burpees