WEDNESDAY 4.29.20
Lowry CrossFit – CrossFit
1: Metcon (Weight)
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
Set 1: 75% of 1RM Snatch
Set 2: 80%
Set 3-5: 85%
STIMULUS
Increasing 5% across the board over last week’s technique session
This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Snatch
The three movements are to be performed as follows:
Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Snatch Pull: Normal Snatch Pull with No Tempo
MC: “21 Jumpstreet” (AMRAP – Rounds and Reps)
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar
STIMULUS
DESCRIPTION
This longer AMRAP workout includes 2 weightlifting movements and 2 bodyweight movements
A steady pace and calculated break-up strategy will be important over the 21 minutes of work
We can expect to complete between 3-5 rounds today
BARBELL MOVEMENTS
We’re looking to move a lighter weight for both barbell movements
Choose your weight based off which movement is more challenging for you
This should be a load that allows you to complete 21+ reps of both movements unbroken when fresh
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
You can step off the box, but should jump with both feet to complete this station prescribed
TOES TO BAR
Choose a rep number or variation here that allows you to clear this station in under 2 minutes