Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Banded Shoulder Distraction
3 Sets of 5 – Snatch Grip Sotts Press
3 Snatch High Pulls
3 Snatch Balances
1: Metcon (Weight)
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.
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)
2: Metcon (Time)
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.
MC: “BFF” (AMRAP – Reps)
Teams of 2
Ascending Ladder for 25 Minutes
Kettlebell Swings (53/35)
Wallballs (20/14) *Females 9′ Target
Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on.