TUESDAY 4.19.22
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)
Foam Roll
Hip Halo
Coaches Choice
1: Metcon (Weight)
Snatch Strict Press Behind the Neck + Tempo Overhead Squat + Snatch Drop 3×8
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 5/10 RPE
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 5.5/10 RPE
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE
* The intention for these movements is precision and mindfulness. I want to keep these light and snappy. The focus should be on RPE’s, NOT percentages. Stick with weights that allow you to stick to the prescribed tempo
* Rest as needed in between sets
2: Metcon (Weight)
5 Position Pause Snatch Deadlift + High Hang Power Snatch 3×4
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 5/10 RPE
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6/10 RPE
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6.5/10 RPE
* You will do ONE 5 position deadlift, followed by 3 high hang power snatches
*The 5 positions are: 1″ off the floor, 1″ below the knee, above the knee, mid thigh, power position.
*the intention behind these is to be PERFECT in your position work and then light and snappy on the high hang power snatches. Don’t worry about percentages, I want you to base these off of RPE’s and be as explosive as possible in your high hang power snatches.
* rest as needed in between sets
3: Metcon (Weight)
Pause Snatch Pull + Snatch 3×2
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 80% (OR 8/10 RPE) 1 RM Snatch
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 80% (OR 8/10 RPE) 1 RM Snatch
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch
*If the percentages feel too heavy, go off of RPE’s!
*rest as needed in between sets
MC: “Kit Kat” (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8 Power Snatches (115/80)
8 Box Jump Overs (24/20)
TARGET SCORE
Target Rounds: 8+
Minimum Rounds before scaling: 5
STIMULUS and GOALS
How to Pace: CHALLENGE! Go fast on each set and aim for quick transitions between movements.
How it should Feel: PAIN!! This one is gonna hurt – stay tough through all 3 sets. This combo is nasty since you can stay moving but want to stop. You can do it!!!
WORKOUT STRATEGY & FLOW
Power snatch: Aim for quick singles or sustainable touch’ngo sets. Once the bar hits the ground, you’re setting up for your next rep. The weight should be something you can hit for 8 unbroken, if needed, when fresh (not over 65% 1RM)
Box jump overs: Smooth is fast here. Aim to find a good rhythm before the workout starts and make sure all reps are step down.
SCALING
The SCALING aim is to keep intensity up and hit the target score!
Scaling option to finish near the target score:
AMRAP 8 Minutes
8 Power Snatches (95/65)
8 Box Jump Overs (24/20)