TUESDAY 5.24.22

23
May

TUESDAY 5.24.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Metcon (Weight)

Strict Muscle Snatch + Snatch Strict Press Behind the Neck + Tempo Overhead Squat + Snatch Drop 3×10
3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE

3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE

3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE

2: Metcon (Weight)

Snatch High Pull + Power Snatch 3×2
1 Snatch High Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Power Snatch

1 Snatch High Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Power Snatch

1 Snatch High Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Power Snatch

MC: Haley (Time)

5 sets

15/12 Calorie AA Bike

-Rest :45-

15/12 Calorie Row or Ski

-Rest :45-
TARGET SCORE

Score it TOTAL TIME, including all rest times (11 minutes and 15 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the row or ski!

STIMULUS and GOALS

How to Pace: CHALLENGE! We have an upper body mixed with a lower-body dominant machine here. Feel out the first set and look to improve to moderately-high intensity as sets go on.

How it should Feel: GASSY! Both will tax their target areas, but we want to use total body on both movements. Enjoy the rest, and try to get your heart rate under control before the switch.

WORKOUT STRATEGY & FLOW

Echo: Ramp up the rpms off the start and then look to settle into a moderately-fast pace. Push and pull with your arms to help assist the legs and remember to push all the way through since rest will follow.

Ski: Long and strong from the top to bottom during your pull. Breathe through the motion and remember to roll your shoulders out during the ascent. Off the start try to get the fan moving by performing 2-3 short-quick pulls and then settle into a push pace.

Goal for both machines should be to keep work to rest ratio 1:1. That means we need to finish in 45 seconds or less.