TUESDAY 8.9.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Power Snatch ( 3-2-1-1-1)
3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 8/10 RPE Power Snatch
1 Power Snatch @ 9/10 RPE Power Snatch
1 Power Snatch @ 10/10 RPE Power Snatch
2: Power Clean (3-2-1-1-1)
3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 8/10 RPE Power Clean
1 Power Clean @ 9/10 RPE Power Clean
1 Power [email protected] 10/10 RPE Power Clean
3: Deadlift (5X1)
1 Deadlift @ 6/10 RPE Deadlift
1 Deadlift @ 7/10 RPE Deadlift
1 Deadlift @ 8/10 RPE Deadlift
1 Deadlift @ 9/10 RPE Deadlift
1 Deadlift @ 10/10 RPE Deadlift
MC: “Oh, the places you’ll go” (5 Rounds for time)
5 Sets
30/24 Calorie Row
20 GHD Sit-Ups or Weighted Sit-Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace:
CHALLENGE! moderate to moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderate high pace on the burpees. Goal is to score the same across rounds or slightly faster with each round.
How it should Feel:
GASSY! Push harder than you think. Keep your equipment close to cut down on transition time.
WORKOUT STRATEGY & FLOW
Row: 90 seconds is the goal with putting a 2:00 cap on it. Pacing should be around the faster end of moderate (not a sprint but not slow).
GHD’s: Non-stop! Snap your hips and arms on every rep.
Burpee Over Rower: Pacing should be aggressive since a 3 minute rest will follow. I want these to be sub 30 seconds.
SCALING
The SCALING aim is for consistent times across.
Scaling option to finish near the target score:
5 Sets
25/20 Calorie Row
15 GHD Sit Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-