MONDAY 1.18.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Stamina Squats
On the Minute x 12 (6 Rounds):
Min 1 – 3 Front Squats
Min 2 – 6 Back Squats
Single barbell, loaded throughout at 66-68% of your 1-Rep Max Front Squat.
Stimulus
Todays weight – of 1RM Front Squat
– Third week in our climb back up the progression ladder.
– This week we are repeating Week 5’s Stamina Squats (12/7/20), 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
Stimulus
Week 2 of 3 with this progression, climbing by 2% on each lift,
All percentages based on 1RM Snatch:
– First three sets, we’ll climb by 5% per.
Set 1 – 62% of 1RM Snatch
Set 2 – 67% of 1RM Snatch
Set 3 – 72% of 1RM Snatch
– Next three sets, we’ll climb by 3% per.
Set 4 – 75% of 1RM Snatch
Set 5 – 78% of 1RM Snatch
Set 6 – 81% of 1RM Snatch
– Last four sets, we’ll hold across:
Sets 7+8+9+10 – 84% of 1RM Snatch
– Slight build so that this remains technique focused.
– Later in our training cycle (post-progression), we’ll be building heavier.
MC: “Top Shelf” (AMRAP – Rounds and Reps)
AMRAP 15:
21 Wallballs
12 Power Snatches
15 Toes to Bar
12 Overhead Squats
Wallball – 20 / 14 lb
Barbell – 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
– Moderate barbell, and one that we could power snatch for 21+ reps unbroken.