WEDNESDAY 4.14.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Snatch Technique

On the 2:00 x 5 Sets:

3-Postion Power Snatch

Rest 1:00-2:00 between sets.
Stimulus

– Light loads to keep speed and postioning the main focus today.

– Looking for speed through the middle (as the bar passes the hips) and in the turn over (fast elbows to lockout postion before landing).

– Looking for solid postioning in the setup and finish postion of each snatch.

– Position 1: Pockets

– Position 2: 1 Inch Above The Knee

– Postion 3: Floor

– All sets performed at 30-40% of your 1RM power snatch.

– Today’s Weight Range- (30-40, Power Snatch, of 1RM Power Snatch)

MC: “I Will Survive” (3 Rounds for reps)

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 5 Power Snatches 135 / 95 lb

Rest 5:00

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 10 Power Snatches 95 / 65 lb

Rest 5:00

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 15 Power Snatches 75 / 55 lb
Stimulus

– Conditioning Category: Sprint

– The first barbell should be a weight we could easily cycle 5+ power snatches unbroken when fresh.

– The second barbell should be a weight we could easily cycle for 10+ power snatches unbroken when fresh.

– The third barbell should be a weight we could easily cycle for 15+ power snatches unbroken when fresh.

– 3 Scores: Reps (not including the row buy-in).

DOUBLE-UNDERS

– 1.5x Single Unders