WEDNESDAY 11.27.19
Lowry CrossFit – CrossFit
* THANKSGIVING WEEK SCHEDULE
Wednesday (11.27):
Regular Class Schedule.
7:30pm On Ramp canceled.
Thanksgiving (11.28): Doors open at 9:00am- WOD at 9:30am. All other classes canceled.
Friday (11.29):
9:30am- WOD
Noon- WOD
4:30pm- WOD
Saturday (11.30)
8:00am- WOD
9:00am-10:00am- Open Gym and On Ramp.
Sunday (12.1)
10:00am-12:00pm- Open Gym
WU: Warm-up (No Measure)
Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
STIMULUS
Second iteration of this series, aiming to improve from last week.
When we say improve, this translates to improved mechanics. If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement.
1: Bench Press (Build to a heavy 5)
2: Metcon (Weight)
3-Pause Power Snatch + Power Snatch
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
MC: “Power Wheels” (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets
STIMULUS
90 seconds of work and 90 seconds of rest in this midline focused body armor piece
Move right from one movements to the next and rest 1:30 following the superman hold
We’ll accumulate 30 seconds at each movement instead of just rotating on the :30
**Front Plank Hold: **Go From Elbows or Hands
**Overhead Squat Hold (Bottom): **Weight as Desired, But Should Be Unbroken