TUESDAY 9.13.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE
2: Metcon (Weight)
Muscle Snatch + Tempo OHS (3 sec descent & ascent) + Sn Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop 8-8-8
3 Sets of:
3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition**
3: Snatch Pull (5X3)
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
MC: “California Roll” (3 Rounds for time)
3 Sets
50 Double Unders
15 GHD SIt Ups Or Weighted Sit-Up
10 Burpee Pull Ups (to 6″ above reach)
15 GHD Sit Ups Or Weighted Sit-Up
50 Double Unders
-Rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Stimulus: High intensity with focus on transitioning smoothly from movement to movement
How it should Feel: Gassy with a high heart rate but you can maintain it since the workout is over quickly!
WORKOUT STRATEGY & FLOW
Double Unders: Move fast here! Cycling reps quickly and wasting no time with the rope is ideal.
GHD Sit Ups: We want these unbroken or 2 sets at most with a fluid cycle rate. Use those hands!
Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement and actually get that pull up bar 6″ or more outside of reach.
SCALING
The SCALING aim is to finish in the target time with a fast pace.
Scaling option to finish near the target score:
3 Sets
30 Double Unders
10 GHD SIt Ups
10 Burpee Pull Ups (at max reach)
10 GHD Sit Ups
30 Double Unders
-Rest 1:1 b/t sets-