MONDAY 12.7.20

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
Stimulus

Single barbell, loaded throughout at 63% of our 1RM Front Squat. of 1RM Front Squat

– Week 3, reducing reps, while increasing percentage across.

2: Metcon (Weight)

Olympic Technique

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.
Stimulus

Percentages based on 1RM Snatch:

Set 1 – 40% of 1RM Snatch

Set 2 – 45% of 1RM Snatch

Set 3 – 50% of 1RM Snatch

Set 4 – 55% of 1RM Snatch

Set 5 – 60% of 1RM Snatch

Set 6 – 65% of 1RM Snatch

– Focus today is on our bar path from the floor.

– We’ll “confirm” the bar path through two full power snatches at the end of the complex.

– No need to touch-and-go reps here… all about technique here.

MC: “All That” (Time)

For Time:

21 Power Snatches, 21 Overhead Squats

15 Power Snatches, 15 Overhead Squats

9 Power Snatches, 9 Overhead Squats

… Directly into:

35/25 Cal Assault

… Directly into:

9 Power Snatches, 9 Overhead Squats

15 Power Snatches, 15 Overhead Squats

21 Power Snatches, 21 Overhead Squats

Barbell – 75 / 55 lb
Stimulus

– This is a workout where we are stringing together large sets, from start to finish.

– Choose a weight we feel very confident we could do 30+ unbroken with (very light).

Bike Sub

– 50/35 Calorie Row

– 35/25 Ski

– 400m Run

– 20 Burpees + 100 Double Unders