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MONDAY 4.22.19

21
Apr

MONDAY 4.22.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2 Min Jump Rope Practice

Foam Roll

Hip Halo- Glute Activation

1: Metcon (Weight)

On the 1:30 x 6 Sets:

30 Double-Unders

2 Pausing Back Squats
Sets #1+2 – 65%

Sets #3+4 – 70%

Sets #5+6 – 75%

3 second pause in the bottom of each rep.

Every three weeks of ascending percentage squatting, we will be taking a reduced intensity week on this movement. This is not a full de-load week yet. Just a holding pattern on our back squats to allow our next push in the coming weeks. Repetitions come from the rack, and let’s ensure that we are finishing each set by the 1:00 mark of the interval. If we do not believe we will be, let’s reduce the DU to 25 or 20 reps.

2: Metcon (Weight)

On the 1:30 x 7 Sets:

1 Hang Squat Snatch

1 Low-Hang Squat Snatch
Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a heavy complex for the day.

Hang Squat Snatch

Take this first repetition from knee-level. Here, we are looking to find the vertical shin position by driving our hips back.

Low Hang Squat Snatch

This second repetition in the complex starts with us lowering the bar to below the knee. Although coming close to the ground, we are not looking to make contact here. What this allows us to do is to train our mechanics in the lift, dialing in our positions as we fight to control the load. As we near the lower part of this setup position, let’s keep that midline on and strong. Spread our chest out and squeeze our lats in close.

We are looking to hold onto the barbell for the two-rep complex, but if we must drop from overhead with safety in mind, by all means. Let’s just get right back on it after.

MC: Metcon (Time)

15-12-9:

Power Snatch

Box Jump Overs

Directly into…

15-12-9:

Overhead Squats

Barbell-Facing Burpees
RX: Power Snatch 95/65

RX: Box Jump 24/20

RX+: Power Snatch 115/85

RX+: Box Jump 30/24

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