Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Banded Shoulder Distraction
1: Muscle Snatch (5X3)
Start at 40% of our estimated 1RM, and aim to build to a moderate for the day. This is a movement that will stay on the lighter side given it’s nature… building towards, but likely not exceeding, 55%.
The Muscle Snatch is similar to the Push Press. In both movements, we are using the arms to finish off the movement. We come to full extension with the lower body, putting our best power into the bar, but we are not getting back beneath it. Instead, we “muscle” the bar overhead.
What this train is the speed of our turnover in the lift. The change of direction from a pull. to a pressing motion.
High pull. If we don’t keep the bar close to our body, and swing it out in front, it will stay out there.
Connection. If we lose a feel of connection to the bar, we won’t be able to finish the lift. Stay in connection to the bar with our lats constantly being squeezed “on”.
Speed in the turnover. Although obvious, thinking fast hands to lockout is a very important aspect to finishing the lift.
2: Metcon (Weight)
On the Minute x 5:
5 “Touch and Go” Squat Snatches
This is a workout we will repeat, so let’s start with a baseline today. Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.
MC: “Hop Scotch” (Time)
10 Power Snatches
10 Box Jump Overs (24″/20″)
Barbell Pounds – 95/65
EC: Metcon (No Measure)
15 min of handstand walk practice