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FRIDAY 6.14.19

13
Jun

FRIDAY 6.14.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Snatch Warm-Up

1: Pausing Snatch Pulls (5X2)

Pause (2) seconds at knee level.

Set #1 – 80%

Set #2 – 85%

Set #3+4+5 – 90%

Our purpose in the pulls is two-fold:

Postural strength, and,

Extention through the mid-foot.

Pulling off the ground is naturally a challenging point in the lift. If we loose even a small percentage of our midline tension, we recognize that the bar will not find the exact spot high towards the hip we are looking to place it in during the second pull. We also recognize that the “accordion” like effect reduces our power when our midline is compromised. Regardless of how well our receiving position is in the snatch, we simply won’t reach our potential if this first half isn’t there.

2: Metcon (Time)

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch
Set #1 – 65%

Set #2 – 70%

Sets #3-7 (5 Sets) – Build to a heavy for the day.

Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.

MC: “Rush Hour” (Time)

On the 4:00 x 5 Rounds:

12/9 Calorie Assault Bike

9 Barbell-Facing Burpees

6 Power Snatches
Barbell – 135/95

Last repeated on November 13, 2018.

In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.

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