SATURDAY 6.5.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Snatch Pulls

5 Sets:

1 Snatch Deadlift

2 Low-Hang Snatch Pulls

:5s Pause at Low-Hang (Shin Level)

1 Low-Hang Snatch Pull

Rest As Needed Between Sets.
Stimulus

– Sets are intended to be completed unbroken.

– Check out the video for a visual on the flow.

– Building on last week with the same percentages, but a larger range of motion (low-hang versus last week’s hang).

All percentages based on 1RM Snatch:

Set 1 – 80%

Set 2 – 85%

Set 3+4+5 – 90%

2: Metcon (Weight)

Strict Press

4-2-4-2-4-2

Rest as needed between sets.
Stimulus

All percentages based on 5RM Strict Press:

4 Reps @ 83%

2 Reps @ 100%

4 Reps @ 83%

2 Reps @ 105%

4 Reps @ 83%

2 Reps @ 110%

Rest as needed between sets.

MC: “Everything in Moderation” (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

200m Run

14 Deadlifts 225 / 155 lb

14 Calorie Assault Bike
Partners will run together. One person working at a time for the deadlift and AAB portion.

14 CALORIE ASSAULT BIKE

20 Cal Row