SATURDAY 5.7.22
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)
Coaches Choice
MC: “Ice the Hitman” (Time)
10 Sets (1 set every 2 minutes)
5 Power Snatches (135/95)
3 Strict Handstand Push Ups
1 Rope Climb
TARGET SCORE
Target Time each set: sub 50 seconds
Time Cap each set: 1 minute 30 seconds
STIMULUS and GOALS
How to Pace: SPRINT! These sets should be fast and furious!
How it should Feel: GASSY! Your intensity should leave you out of breath and ready for the rest each set!
WORKOUT STRATEGY & FLOW
Power Snatch: Touch’n go is the ideal scenario! If you have to do quick singles from the start, then lower the weight. Don’t use over 80% of 1RM Power Snatch.
Strict Handstand Push Ups: The rep count is lower because we want you to hold onto unbroken fast sets. This is a great day to work on these if they are a weakness with manageable reps.
Rope Climbs: Get up the rope fast! Work on your feet placement and pulling technique.
SCALING
The SCALING aim is to touch’n go the barbell and move quickly through each set.
Scaling option to finish near the target score:
10 Sets (1 set every 2 minutes)
4 Power Snatches (115/80)
2 Strict Handstand Push Ups
1 Rope Climb
EC: Metcon (No Measure)
EXTRA CREDIT:
3-4 Rounds
10 Inverted Skull Crusher
10 Standing Barbell Curl
10 Med Ball GHD Sit Ups
40 Flutter Kicks (each side)
40 yd KB Front Racked Left/Overhead Carry Right (moderate weight)
40 yd KB Front Racked Right/Overhead Carry Left (moderate weight)
-Rest 1-2 min b/t round-
EC2: Front Squat (5X1)
1 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
*Don’t worry about hitting certain percentages! Go off of RPE’s!
*rest as needed in between sets!