MONDAY 4.27.20


MONDAY 4.27.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

On the 1:30 x 5 Sets:

1 Pausing High Hang Squat Snatch

2 Hang Squat Snatches (Knee Level)
Set 1: 55%

Set 2: 65%

Sets 3-5: 70%

In this piece, we’ll complete a 3-rep complex every 90 seconds

These rounds happen on the 12:00 – 13:30 – 15:00 – 16:30 – 18:00

There are two pauses on the first rep to emphasize balance and positioning:

Pause 2 Seconds at the High Hang (Pockets)

Pause 2 Seconds in the Bottom of the Snatch Before Standing

There is no pause of the final two Hang Squat Snatches

The Hang Squat Snatches begin lower than the first rep – at knee level

These percentages are heavier than Part A and are based off your estimated 1RM Squat Snatch

2: Metcon (Weight)

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats
Use 69% of Your 1RM Front Squat For All Reps



This is week 4 of this squat cycle

Each minute consists of a single front squat and three back squats

The same weight is used throughout, and all reps come from the rack

Use 69% of your 1RM Front Squat for all reps

MC1: “Escape from Wonderland” (Time)

3 Rounds:

75 Double-Unders

50 Air Squats

25/18 Calorie Row


“Escape from Wonderland” is a repeat workout from 6.17.19

Looking for this triplet workout to take 12-15 minutes to complete



Reduce Reps

115 Single Unders (1.5x)

90 Seconds of Practice

2: “Barbs” (No Equipment) (Time)

3 Rounds:

20 Odd Object Rows

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

20 Odd Object Rows