MONDAY 11.30.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Stamina Squats

On the Minute x 10 (5 Rounds):

Min 1 – 4 Front Squats

Min 2 – 8 Back Squats
Stimulus

Single barbell, loaded throughout at 57% of our 1RM Front Squat. (of 1RM Front Squat)

– Week 2 of 5 of this squat progression.

– Compared to last week, we are reducing 1 Front Squat and 2 Back Squats per set, while increasing total load by 7%.

– This trend will continue… dropping reps, while upping percentage.

2: Metcon (Weight)

Snatch Pull Complex

5 Sets:

1 Pausing Snatch Pull (1s at knee level)

2 Snatch Pulls
Stimulus

Set 1 – 65% of 1RM Snatch of 1RM Snatch

Set 2 – 75% of 1RM Snatch

Set 3+4+5 – 85% of 1RM Snatch

– Snatch Pull = Extension with a shrug at the top. Arms stay extended.

– First rep will have a :01s pause at the knee on the way up, followed by 2 standard snatch pull reps.

– A chance to focus on only the work that takes place beneath the hip.

– Slow is smooth, smooth is fast. Be diligent with positioning.

MC: “No Air” (Time)

For Time:

42 Pull-Ups

21 Power Snatches

30 C2B Pull-Ups

15 Overhead Squats

18 Bar MU

9 Squat Snatches

Barbell – 115 / 85 lb
Stimulus

– Pull/Pull combination will challenge our stamina pacing.

– Moderate load on the barbell… one that we could cycle for 10+ unbroken squat snatches, when fresh.

BAR MUSCLE-UPS

– Jumping Bar Muscle-Ups

– Banded Bar Muscle-ups

– Burpee Pull-ups

– Renegade Rows