WEDNESDAY 4.8.20
Lowry CrossFit – CrossFit
1: Metcon (Weight)
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)
Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Set #3 – 60% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 70% of 1RM Snatch”
STIMULUS
GENERAL
Four rep complex
Pause for (1)s at knees and pockets on the Pausing Snatch Deadlift
Focus here is on bar positioning in relation to the body
A vertical bar path is the aim
We move the body around the bar, not the opposite
A “pull” finishes with a big shrug at the top, but long arms
MC: “Snake Bite” (Time)
21-15-9:
Squat Snatches (95/65)
Chest to Bar Pull-ups
STIMULUS
GENERAL
“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19
This higher skilled couplet workout should take between 5-12 minutes to complete
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh
Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions
MC2: “Mashed Potatoes” (No equipment) (AMRAP – Reps)
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters
STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and SugarWOD will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the odd-object movements
Odd-Object ground to shoulder will alternate shoulders each rep
1 round of “Sindee” is
10 Push-ups
20 Air Squats