MONDAY 3.22.21


MONDAY 3.22.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

View Public Whiteboard

1: Metcon (Weight)

Snatch Technique

On the 1:30 x 5 Sets:

1 Power Snatch

1 Pausing Overhead Squat (3s In Bottom)

1 Snatch Drop

– Similar to last week’s snatch technique, we are looking to dial in speed with an added layer of positioning with the barbell overhead in the bottom of the squat.

– We are using this as a warm-up for our next piece, the 3-position squat snatch.

– Using lighter weights, let’s make it our mission to move really well.

All percentages based on 1RM Squat Snatch:

Set 1 – 30% of 1RM Snatch

Set 2 – 35% of 1RM Snatch

Sets 3+4+5 – 35-45% of 1RM Snatch

2: Metcon (Weight)

Snatch Complex

On the 1:30 x 5 Sets:

3-Position Squat Snatch

– Building off of last weeks “3-position power snatch + 3 overhead squats” we’ll now complete a 3 position squat snatch.

– Weights are staying on the lighter side to incentivize great movement patterns.

– The intent is to hold onto the barbell for all 3 reps of each set.

– Postion 1: Pockets

– Postion 2: 1 Inch Above The Knee

– Postion 3: Floor

All percentages based on 1RM Snatch:

Set 1 – 50% of 1RM Snatch

Set 2 – 60% of 1RM Snatch

Sets 3+4+5 – 60-70% of 1RM Snatch

MC: “Divide & Conquer” (AMRAP – Rounds and Reps)


30 Double Unders

15 Push Jerks 135 / 95 lb

30 Double Unders

15 Toes to Bar

– Conditioning Category: Threshold

– Barbell loading should be something we could complete 15+ Push Jerks unbroken when fresh. Looking for no more than 2 sets within the workout.

– Goal is to finish somewhere between 3-5 rounds.

– Scoring: Rounds + Reps