WEDNESDAY 2.27.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
1: 3 Position Power Snatch (CUSTOM)
Hi- Hang
Knee
Floor
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
MC: Metcon (No Measure)
On the Minute x 16 (4 Rounds)
Min 1 – 7 Box Jump Overs + 7 TTB
Min 2 – 5 Power Snatches + 5 Overhead Squats
Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 – Recovery Row/Bike/Ski
Box – 24″/20″
Barbell – 50-55% of your estimated 1RM Snatch.
In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an “active recovery day”, our intention here is to prime the engine for Friday…. not, to break us down.
On the final station of the four, use the 60 seconds to cruise at a recovery pace on your choice of equipment. Intended to be a pace we are consistently moving, but never fully out of breath. Conversational pace.