MONDAY 4.27.20
Lowry CrossFit – CrossFit
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
STIMULUS
GENERAL
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
STIMULUS
GENERAL
“Escape from Wonderland” is a repeat workout from 6.17.19
Looking for this triplet workout to take 12-15 minutes to complete
SUBS
DOUBLE UNDERS
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