MONDAY 3.16.20


MONDAY 3.16.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

hip halo

ankle mobility

1: Back Squat (CUSTOM)

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat


Today is the 6th iteration of these Back Squat waves

These percentages are based of your 5RM Back Squat

Sets 1-4 are completed on the 2:00

Sets 5-9 are completed on the 1:30

On the final two sets, base your load by feel inside the range

Next week, in our last week of “Grunt Work”, we’ll be re-testing

1: Power Snatch + Overhead Squat + Squat Snatch (CUSTOM)

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 60-70% of 1RM Snatch


5 Complexes, completed every 90 seconds

Written out, this is on the 0:00, 1:30, 3:00, 4:30, and 6:00

This complex does not need to be completed unbroken (can drop after the overhead squat rep)

The flow breaks down a squat snatch into two parts (power + overhead squat), resulting in better movement for the third and full snatch rep

Focus on our footwork here today

Although the first rep is indeed a “power”, our footwork should not be different than the squat snatch – only the depth of the catch

Loading here is intended to be on the moderately heavy side

Let’s move well here with the focus point above (footwork)

MC: “Spice Girl” (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)


In this chipper workout, we’ll alternate between barbell movements and bodyweight movements

This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward

We expect this workout to take around 9-16 minutes to complete


Let’s use one lighter barbell weight for all three movements

We’re likely choosing this weight based off the most difficult movement of the three, the squat snatch

This should be a load that you could cycle for 15+ reps unbroken when fresh


One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

Let’s choose variations here that allow for unbroken pull-ups and 1-2 sets for the push-ups within the workout

You can also adjust the rep scheme to something like 3-6-9 if you are modifying volume

EC!: Metcon (No Measure)

3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets


A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

Upper body and midline focus on today’s Body Armor