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FRIDAY 7.19.19

18
Jul

FRIDAY 7.19.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Barbell Warm-Up

1: Metcon (Weight)

On the 2:00 x 7 Sets:

25′ Handstand Walk

3 Ring Muscle-Ups

1 Squat Snatch
Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.

Handstand Hold (static hold)

Box Shoulder Taps

Handstand Weight Shifting

2: Overhead Squat (1X10)

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

MC: “Scarface” (Time)

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees

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