WEDNESDAY 2.12.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
ACTIVATION
3 Rounds:
1 Minute Row
1 Minute PVC Pass Throughs
1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)
1 Minute PVC Overhead Squats
1 Minute Alternating Box Step-ups
Performed With Light Dumbbell
1: “Beast Builder Benchmark 2.12.20” (Weight)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
STIMULUS
Today’s Beast Builder will test our barbell cycling, grip, and stamina
Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements
While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions
Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
MC: “Venti” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
STIMULUS
General
20’s across the board for this longer conditioning piece
Over the 20 minutes, we can expect to complete around 3-4+ rounds
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry
STIMULUS
Alternating between two midline movements, with a focus on quality over speed
There is the option to increase weights on the Front Rack Carries or stay at the same load across
Choose a weight that allows for unbroken 50 foot segments
Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry