MONDAY 1.11.21


MONDAY 1.11.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Stamina Squats

On the Minute x 16 (8 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

Single barbell, loaded throughout at 75-77% 1RM Front Squat. of 1RM Front Squat

– Second week in our climb back up the progression ladder.

– This week we are repeating Week 4’s Stamina Squats (12/14/20), aiming for an increase of 3-5% from that effort.

2: Metcon (Weight)

High Hang Squat Snatch

On the Minute x 10:

1 High Hang Squat Snatch

All percentages based on 1RM Snatch:

– First three sets, we’ll climb by 5% per.

Set 1 – 60% of 1RM Snatch

Set 2 – 65% of 1RM Snatch

Set 3 – 70% of 1RM Snatch

– Next three sets, we’ll climb by 3% per.

Set 4 – 73% of 1RM Snatch

Set 5 – 76% of 1RM Snatch

Set 6 – 79% of 1RM Snatch

– Last four sets, we’ll hold across:

Sets 7+8+9+10 – 82% of 1RM Snatch

– The start of a multi-week progression where we will build upon.

– Our focus in this progression is two-fold: The “3rd Pull”, and Repetition Training.

– The “3rd pull” is our pull after triple extension.. it is our speed beneath the bar to the catch.

– The high hang brings the least amount of momentum from the floor, forcing us to be fast here.

– As we pull ourselves beneath, it’s truly a pull…not a drop. Stay active on the bar and find the pull beneath. We are always connected to the bar.

– The second focus is Repetition Training. Instead of climbing to a heavy, our stimulus adaptation is found through multiple sets at moderate percentages, placing an equal importance on technique consistency.

MC: “Full Circle” 1.11.21 (Time)

For Time:

1,500m Row

100 Double Unders

35 Calorie AAB

100 Double Unders

1,500m Row

– Conditioning Category: Pacer

– Different than a traditional longer-form AMRAP given the stamina demand of higher volume sets.

– Pacing both the movement at hand, never mind our overall metcon, is the aim today.

– This is a repeat workout from 3/4/20.



– 1,200m Ski Erg

– 3,000m Bike


– 150 Single Unders

– 1:00 Practice

– 100 Line Hops

– 15/12 Cal Ski

– 20/15 Cal AAB


– 50 Cal Row