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TUESDAY 9.3.19

2
Sep

TUESDAY 9.3.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: Block Snatch Pull (3X3)

Block Snatch Pull

3 Sets of 3

Set 1: 60%

Set 2: 65%

Set 3: 70%

STIMULUS

We’ll be completing technique work from plates both today and tomorrow. Stack plates to create makeshift blocks. You can also pull from the hang position without the use of plates if you have never used plates.

Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch

Rest as needed between sets

2: Block Snatch High Pull (3X3)

Block Snatch High Pull

3 Sets of 3

All Sets: 65%

3: Block Power Snatch (8X2)

Block Power Snatch

2 Reps On the Minute x 8 Minutes

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Sets 6-8: 65%

STIMULUS

Finishing out our snatch technique, we’ll complete 2 block power snatches every minute for 8 minutes

Reset each time on the blocks instead of completing these ‘touch and go’

Stack plates to create makeshift blocks. You can also pull from the hang position without the use of plates if you have never used plates.

Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch

Rest as needed between sets

Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Snatch

Rest as needed between sets

MC: “Big Bird” (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

15/12 Calorie Assault Bike

20 Single Dumbbell Box Step-Ups (24/20)

9 Bar Muscle-ups
STIMULUS

Using a single dumbbell in this longer AMRAP workout

Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

For the dumbbell snatches, alternate hands every rep for a total of 20 reps

For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps

Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

SUBSTITUTIONS

Assault Bike

Equal Calorie Row,

200 Meter Run

Bar Muscle-ups

Reduce Reps

Jumping Bar Muscle-ups

Chest to Bar Pull-ups

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