SATURDAY 7.31.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Olympic Power
On the 1:30 x 9 Sets:
Sets 1+2+3 – 3 Hang Power Snatches (Knee Level)
Sets 4+5+6 – 2 Low-Hang Power Snatches (Shin Level)
Sets 7+8+9 – 1 Power Snatch
Stimulus
– In sets 1, 2, and 3, we are looking to hold onto the bar for all 3 hang power snatches.
– In sets 4, 5, and 6 we are looking to hold onto the bar for both low-hang power snatches.
– In the final 3 sets, we will build to 80% of our 1rm snatch.
– We are looking to move really well throughout this piece today. Focus on speed and movement quality over weight.
Percentages based on 1RM Snatch:
Hang Power Snatches – 60-70%
Low-Hang Power Snatches – 65-75%
Power Snatches – 70-80%
MC: “Demonstration” (Time)
Teams of Two
3 Rounds For Time:
800 Meter Run
50 Wallballs 20 / 14 lb
20 Single Dumbbell Devil Presses 50 / 35 lb
*both teammates will run the 800m together. One person working at a time during the wallballs and SDDP. Partition reps as needed.