TUESDAY 5.31.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Hang Snatch Pull + Snatch
2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 80% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 90% 1 RM Snatch
*Barbell right above knees.
MC: “Mayhem Freedom” (3 Rounds for reps)
3 Sets
AMRAP 5 Minutes
10-15-20-25…
Cal Machine (Athlete Choice)
20-30-40-50…
Double Under
5-10-15-20…
Burpee
-Rest 3:00 between sets-
TARGET SCORE
Target Calories each set: 90/70+
Minimum Calories before scaling each set: none
STIMULUS and GOALS
How to Pace: STEADY! The stimulus today is moderate/high intensity. You will be performing the ascending calorie scheme for all separate sets (separate scores). The goal is to aim for similar scores across rounds or slightly faster for each round.
How it should Feel: GASSY! The goal for all Machines is to get through the round of 20 calories. We want you to hold a consistent 80-85%+ effort across all AMRAPs! Aim to hold 1200+/1050+ calories per hour across all sets and calories.
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Bike Erg: Let the arms relax here. Get the damper 4-5 and hold a high rpm
Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.
SCALING
No scaling needed
Scaling option to finish near the target score:
No scaling needed