WEDNESDAY 8.17.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Push Press (10-8-6-4-2)
10 Push Press @ 55% 1 RM Push Press
8 Push Press @ 60% 1 RM Push Press
6 Push Press @ 65% 1 RM Push Press
4 Push Press @ 75% 1 RM Push Press
2 Push Press @ 85% 1 RM Push Press
2: Front Squat (5X3)
3 Front Squat @ 60% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3: Power Clean ( 5-4-3-2-1-1)
5 Power Cleans @ 65% 1 RM Power Clean
4 Power Cleans @ 70% 1 RM Power Clean
3 Power Cleans @ 75% 1 RM Power Clean
2 Power Cleans @ 80% 1 RM Power Clean
1 Power Clean @ 85% 1 RM Power Clean
1 Power Clean @ 85%+ 1 RM Power Clean
** I want these cycled!
MC: “Rooster” (Time)
For Time:
40 Dumbbell Snatches (50/35)
30 Wall Balls (30/20)
20 Bar Muscle Ups
30 Wall Balls (30/20)
40 Dumbbell Snatches (50/35)
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want you to be consistent movement to movement and try to build speed throughout the workout. Don’t drop the hammer til the last set of dumbbell snatches!
How it should Feel: GRIPPY and GASSY! This is a lot of grip intensity pulling, but the weights are manageable so you can stay moving fast!
Stimulus is moderate pacing throughout with a chipper style approach. You should go into this workout with planned sets in mind so that you can keep moving without hitting failure.
WORKOUT STRATEGY & FLOW
Dumbbell Snatch: Keep in mind on your first set of snatches that grip is going to be necessary for those bar muscle up. Be strategic on the first set. The second set, hang out and finish strong.
Wall Balls: Heavier wall balls today. If you feel comfortable with that heavier weight – then you can go unbroken here. If you know it’s going to fatigue you later on, then have a planned break
Bar Muscle Ups: Make sure you have a plan for how you are going to break these up. You don’t want to hit failure and you still need your grip for the last set of Dumbbell Snatches
SCALING
The SCALING aim is to finish under the time cap.
Scaling option to finish near the target score:
40 Dumbbell Snatches (35/25)
30 Wall Balls (20/14)
10 Bar Muscle Ups
30 Wall Balls (20/14)
40 Dumbbell Snatches (35/25)