MONDAY 5.11.20


MONDAY 5.11.20

Lowry CrossFit – CrossFit

View Public Whiteboard

1: Metcon (Weight)

Snatch Waves

On the Minute x 9:

Minute 1: 1 Squat Snatch @ 60%

Minute 2: 1 Squat Snatch @ 64%

Minute 3: 1 Squat Snatch @ 68%

Minute 4: 1 Squat Snatch @ 64%

Minute 5: 1 Squat Snatch @ 68%

Minute 6: 1 Squat Snatch @ 72%

Minute 7: 1 Squat Snatch @ 68%

Minute 8: 1 Squat Snatch @ 72%

Minute 9: 1 Squat Snatch @ 76%


These Snatch Waves also take place on a running clock

Every minute starting at 8:00, you’ll complete 1 Squat Snatch

“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher

Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite musclar fatigue

Essentially – they help you move heavy loads even when you’re tired

These percentages are also based on your 1RM Squat Snatch

2: Metcon (Weight)

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats
Barbell Loaded at 63% 1RM Front Squat



We’re back to a new iteration of stamina squats after a week of deloading

In this new version, we are:

Increasing our volume per set to 2+4 from 1+3

Extending the work window to 1:30 from 1:00

For this week, we will reset to our starting percentage of 63%

We will grow in percentages in this format over the next 4 weeks

Score is the 63% load you use throughout the 7 sets

As a reminder:

The barbell comes from the rack

Rack the bar and transition directly from the front squats to the back squats

All 6 reps should be completed within the 90 second window

Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00

MC: “Ceiling Fan” (Time)

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)


The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope

Every minute on the minute, you’ll complete 5 heavy wallballs

With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders

Pick up wherever you left off following the 5 wallballs

Your score is the total time it takes you to complete the 3 stations

There is a 15 minute time cap on this workout