Lowry CrossFit – CrossFit

4th of July Schedule:
9:30am- WOD
**all other classes canceled.

View Public Whiteboard

1: Metcon (Weight)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

2: Metcon (Weight)

5 Sets: 6 Dumbbell Thrusters

3 Sets: 9 Dumbbell Bent Over Rows (each arm)

1 Set: 50 Weighted Sit-Ups

Rest 1:00 between all sets.
This is largely in part familiarity training on the dumbbell thruster. Our focus of the three movements, let’s take our time with this and find the right positions. The challenge of unstable objects will require is to work far harder for the front rack position, especially when the weights get heavier. Inside this movement, the front rack tends to be the limiting factor over anything else.

In all sets, rest 1:00 between. Aim is to build in load on the thrusters and rows over the sets. Let’s challenge ourselves here, but being true “Body Armor”, the first aim is to move at our best. On the dumbell rows, which are completed one at a time (9 on each), support ourselves by placing the “non-working” arm on a bench or box. On the weighted sit-up, anchor the feet with dumbbells. At 50 reps, we are looking to continuously moveā€¦ which means the loading needs to be on the lighter side.

MC: Metcon (4 Rounds for time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats

15/12 Calorie Assault Bike
Dumbbell Pounds – 50’s/35’s