TUESDAY 5.17.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
5 Position Pause Snatch Deadlift + High Hang Power Snatch 3×4
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
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 7/10 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
2: Metcon (Weight)
Pause Snatch Pull + Snatch 3×2
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
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch
MC: “Deborah” (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars
TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling: 4
STIMULUS and GOALS
How to Pace: STEADY! We want you to try and hold consistent round times on this workout. 75-80% intensity and bump it slightly the last round.
How it should Feel: GRIPPY GASSY! If you get a good position on the overhead squat, then it should be a great workout to test your overhead stability and full body capacity!
WORKOUT STRATEGY & FLOW
Dumbbell overhead squats: Take extra time before the workout to get in a good position if needed. We’d like these to be unbroken most of the workout.
Toes to bar/Bar muscle ups: Be Smooth and know your ability on all of these. Don’t come out unbroken then fall apart in later rounds!
SCALING
The SCALING aim is to get good clean reps on the dumbbell overhead squat and move through the amrap to get the target rounds.
Scaling option to finish near the target score:
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (40/25)
3 bar muscle-ups
10 left-arm dumbbell overhead squats (40/25)
12 toes-to-bars
EC: 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 @ 5.5/10 RPE
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6.5/10 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
EC2: Metcon (Weight)
Snatch Lift Off + Pause Snatch Pull + Snatch 4×3
1 Snatch Lift Off+ 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 140# @70% (OR 7/10 RPE)
1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the tp of the extension for 2 seconds) + 1 Snatch @ 150# @75% (OR 7.5/10 RPE)
1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 160# @80% (OR 8/10 RPE)
1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 170# @ 85% (OR 8.5/10 RPE)