TUESDAY 3.15.22

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: “William Wallace” (Time)

For Time:

20 Power Snatches (135/95)

100’ Handstand walk or 10 wall walks or 2 lengths of the gym bear crawl

-rest 1:1-

100’ Handstand walk or 10 wall walks or 2 lengths of the gym bear crawl

20 Power Clean and Jerks (135/95)
TARGET SCORE

Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push your typical pace and see how long you can hang onto the barbell and then remain upside down on your hands!

How it should Feel: LACTIC ACID PARTY! This barbell work is going to likely blow up your grip, quads, and/or shoulders if you do it right!

WORKOUT STRATEGY & FLOW

Power Snatch/Power Clean and Jerk: Work to use efficient cycling technique with these. We’d like something you can move at least sets of 3+ to start and would rather you not drop to quick singles. Don’t use over 75% 1RM. Remember to space your feet out slightly more for cycling these oly lifts vs. feet in pure jumping position for the heavier 1RMs.

Handstand walk: This workout is a great opportunity to see how fast you can actually move on your hands through 1 fast set per workout! Kick up and go! (Scale distance if 100’ takes longer than 3 minutes)

SCALING

The SCALING aim is to use appropriate load, skill level and finish near the target time.

Scaling option to finish near the target score:

20 Power Snatches (115/80)

50’ Handstand walk

-rest 1:1-

50’ Handstand walk

20 Power Clean and Jerks (115/80)

1: Metcon (Weight)

Clean Deadlift to Mid Knee + Power Clean (Pause in receive for 3 seconds) + Clean: 3-3-3-3
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70% 1RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75%) 1 RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80% 1 RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85% 1 RM Clean

* Rest as needed between sets *

EC1a: Metcon (Weight)

3 Bench Press x 5 sets

– You choose loading, superset with Deadlift (the aim is to use a heavier load than last week)

– Make these challenging sets!

* Rest as need between sets *

EC1b: Metcon (Weight)

3 Deadlift x 5 sets

– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)

– Make these challenging sets!