MONDAY 12.14.20


MONDAY 12.14.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Stamina Squats

On the Minute x 14 (7 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

Single barbell, loaded throughout at 72% 1RM Front Squat. of 1RM Front Squat

2: Metcon (Weight)

Olympic Technique

Repeating the complex from last week – and increasing by 10% on all sets.

6 Sets:

Snatch Deadlift to Knees

Snatch Deadlift to Pockets

Snatch Pull

2 Power Snatches

Rest as needed between sets.

Complexes do not need to be unbroken, however, let’s move with a purpose.

Percentages based on 1RM Snatch:

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Set 3 – 60% of 1RM Snatch

Set 4 – 65% of 1RM Snatch

Set 5 – 70% of 1RM Snatch

Set 6 – 75%

A repeat from last week, adding 5% to each lift. Focus still remains on our positioning, with diligent effort on our bar path off the floor.

MC: “EIGHTEEN WHEELER” (AMRAP – Rounds and Reps)


13/10 Cal Assault Bike

15 Wallballs (20 / 14 lb)

12 Alternating Dumbbell Snatches (50 / 35 lb)

9 Toes to Bar

– Light and fast.

– Aim is unbroken sets from start to finish, with the bike being the pacer.

– Today is an excellent day to hone in on pacing. Check in with ourselves at the hallfway mark (9:00) so that we have some data points to reflect at when the workout is over.

Modifications for bike

– 18/15 Cal Row

– 13/10 Cal Ski

– 200m Run

– 8 Burpees + 30 Double Unders


– V-Ups

– GHD Sit-Ups

– Weighted Abmat Sit-Ups