MONDAY 12.3.18


MONDAY 12.3.18

Lowry CrossFit – CrossFit

Week 6 of “Grindstone”.

Our final week of our first iteration of “Stamina Squats”. Finishing our 3/6 protocol at 70%, our final 3% increase. When we started, we began at 55%.

Snatch complex to follow, focusing on technique over loads here.
Muscle-Up baseline testing comes next, with a 5 minute piece to check in on our ring capacity.
Conditioning to finish.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row, .7 AAB, or 15 cal on Ski Erg

Foam Roll

Banded Shoulder Distraction

Banded Hip Distraction

1: Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
*Both* lifts are performed with the same load:

70% of our estimated 1RM Front squat.

Final iteration of our 3/6 repetition scheme.

2: Snatch Complex 12.3.18 (E2MOM 10)

Power Snatch

Hang Squat Snatch (knee level)

Squat Snatch
On the 2:00 x 5 Sets

Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).

Set #1 – 70% of 1RM Snatch

Set #2 – 75%

Sets #3+4+5 – 75-80%

MC: “Jump Start” (Time)

For Time:

60 Double-Unders, 30 Dumbbell Power Snatches

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Toes to Bar

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Dumbbell Power Snatches
RX Dumbbell (50/35)

EC: Metcon (2 Rounds for reps)


AMRAP 2: Ring Muscle-Ups

Rest 1 Minute

AMRAP 2: Ring Muscle-Ups
Enter both totals from the AMRAP’s, and the system will compute the sum total. Entering both sets separately will give us better information when we repeat this benchmark at the end of the training cycle.