SATURDAY 7.17.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Olympic Power

From the 0:00 – 4:00

Build to a Moderate Triple:

Behind the Neck Snatch Grip Push Jerk

From the 4:00 – 8:00

Build to a Moderate Double:

Muscle Snatch

From the 8:00 – 12:00

Build to a Heavy Single:

Power Snatch
Stimulus

– Use these 4 minute blocks to build for each movement.

– Even though we are building, let’s still focus on technique and speed here.

– The snatch grip push jerks are the only movement we can take from a rack.

– We will record the heaviest power snatch only.

– Score: Total Load

MC: Metcon (Time)

Teams of Two

For Time:

40-30-20-10

Assault Bike Calories

Burpee Box Jumps

-directly into

40-30-20-10

Power Snatch (75/55)

Toes To Bar

-directly into

40-30-20-10

Pull-Ups

Push-Ups
One person working at a time. Partition reps as needed. 35 min time cap.