MONDAY 2.8.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Overhead Squat Complex

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats

Rest as needed between sets.
Stimulus

All percentages based off 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

– Enter all 5 lifts. Your heaviest lift will show on the leaderboard.

2: Metcon (Weight)

Low-Hang Snatch

4 Rounds:

Minute 1 – 1 Low-Hang Squat Snatch

Minute 2 – 1 Low-Hang Squat Snatch

Minute 3 – 1 Low-Hang Squat Snatch

Minute 4 – Rest
Stimulus

– Week 5 of this progression.

– Adjusting from last week’s Hang (knee level) to this week’s Low-Hang (shin level, but not floor).

– Sustaining our “wave” repetition scheme, and building to higher percentages.

– Enter your heaviest lift only

All percentages based on 1RM Snatch:

Min 1 – 77% of 1RM Snatch

Min 2 – 80% of 1RM Snatch

Min 3 – 83% of 1RM Snatch

Min 4 – Rest

Min 5 – 80% of 1RM Snatch

Min 6 – 83% of 1RM Snatch

Min 7 – 86% of 1RM Snatch

Min 8 – Rest

Min 9 – 83% of 1RM Snatch

Min 10 – 86% of 1RM Snatch

Min 11 – 89% of 1RM Snatch

Min 12 – Rest

Min 13 – 86% of 1RM Snatch

Min 14 – 89% of 1RM Snatch

Min 15 – 92% of 1RM Snatch

MC: “Freedom Sauce” (4 Rounds for reps)

AMRAP 3:

21 OHS 95 / 65 lb

21 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS 115 / 85 lb

18 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS 135 / 95 lb

15 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS 155 / 105 lb

12 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row
Stimulus

– Conditioning Category: Sprint

– Interval 1 Barbell – 25+ reps unbroken, when fresh.

– Interval 2 Barbell – 20+ reps unbroken, when fresh.

– Interval 3 Barbell – 15+ reps unbroken, when fresh.

– Interval 4 Barbell – 10+ reps unbroken, when fresh.

– Looking for 1-2 sets on the barbell in each AMRAP.

– 4 Scores: Number Of Calories Each AMRAP. Leaderboard will show total cals.

Modifications

OVERHEAD SQUAT

– Front Squat

MAX CALORIE ROW

– Sub Any Other Machine Calories