FRIDAY 6.19.20


FRIDAY 6.19.20

Lowry CrossFit – CrossFit

“Hard Hat” Week #11 – Deload Week
Please reserve classes on your Wodify App.

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1: Metcon (Weight)

Snatch Technique

Alternating On the Minute x 10 (5 Rounds):

1st Minute: 3-Position Power Snatch + 1 Overhead Squat

2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
Set 1: 45% of 1RM Snatch

Set 2: 50% of 1RM Snatch

Sets 3-5: 50-55% of 1RM Snatch



We’re working squat technique above and below parallel in this ‘On the Minute’ piece

After completing the listed work, you’ll rest until the top of the next minute before beginning the next set

The 3 positions for the power snatch and squat snatch will be the same:

1st Position: High Hang (Pockets)

2nd Position: Hang (1 Inch Above Knees)

3rd Position: The Floor

Each complex finishes with 1 overhead squat

The 4 reps are designed to be completed without letting go of the bar

These light-moderate percentages are based off your 1RM Squat Snatch

MC: “Cookie Monster” (AMRAP – Rounds and Reps)


20 Power Snatches (95/65)

40 Double Unders

20 Burpees

40 Double Unders


This 15-minute workout features a light weightlifting movement and two bodyweight movements

The intended scoring range for this workout is between 3-5 rounds


This should be a load that allows you to complete 21+ reps unbroken when fresh


Choose a rep number or variation that allows you to clear this station in 45 seconds or less

See further down the page for a list of subs


The burpees in todays workout are standard burpees

The chest and thighs touch the floor in the bottom

You can jump up or step up off the floor

Jump to full extension with a small clap overhead and some air under the feet at the top”