TUESDAY 9.6.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Hang Muscle Snatch + Tempo Overhead Squat (3 second descent & ascent) + Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop 8-8-8
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE
-3 Hang Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Lands (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**
2: Metcon (Weight)
High Hang Snatch + Hang Snatch + Snatch 5×3
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
3: Snatch Pull (5X3)
5 Snatch Pulls @ 85% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch
MC: “Rinse and Repeat” (Calories)
Every 2 minutes:
200m Row
5 cal AAB
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
TARGET SCORE
Target Calories: 108+ (this is through all rounds and 15+ calories in the last 2 rounds)
Minimum Calories before scaling: 78 (this is through the 6th round)
STIMULUS and GOALS
How to Pace: STEADY then SPRINT!! You want to be completely smooth through the first few rounds, and stay moderate as long as possible. Don’t sprint until your final 2 rounds, then it is all out til the clock stops you!
How it should Feel: CARDIO! This is all about your aerobic output!
WORKOUT STRATEGY & FLOW
Row (OR Swim): Just a smooth moderate pace here. Do NOT start out fast. Go slower than you think to start and it will help you keep your heart rate lower which will pay off in later rounds.
Ski: This is very similar to the Row (OR Swim) above. Don’t rush until the last 2 rounds then drop the hammer!
SCALING
The SCALING aim is to get at least through all the rounds
Scaling option to finish near the target score:
Every 2 minutes:
175m Row
4-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
**Calories per round: 4-6-8-10-12-14-AMRAP-AMRAP
*IF you have access to a pool with a ski erg, then perform the 50 yard swim instead of row.