MONDAY 5.18.20
Lowry CrossFit – CrossFit
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%
STIMULUS
DESCRIPTION
These Snatch Waves also take place on a running clock
Every minute starting at 0:00, you’ll complete 1 Squat Snatch
We are building on last week’s percentages
“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 muscular 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 65% 1RM Front Squat
STIMULUS
DESCRIPTION
Week 2 out of 4 in this progression
Building upon last week by 2%
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: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
STIMULUS
DESCRIPTION
“”Nasty Girls”” is an old school CrossFit Benchmark workout that balances weightlifting and gymnastics
Times for this workout range from about 6-12 minutes (2-4 minute rounds)
Choose weights and variations that allow you to complete the work within that time frame
RING MUSCLE-UPS
Within the workout, this should be a station you can clear in 1:30 or less
Adjust reps or choose from another variation listed in “subs” to match that recommendation
HANG POWER CLEANS
Looking to move a barbell that is on the lighter side of moderate
When you’re fresh, this is a weight you could complete for 21+ reps unbroken
Within the workout, the 10 reps are ideally completed within 1-2 sets
SUBS
RING MUSCLE-UPS
Reduce Reps
1:30 of Attempts
Bar MU’s
15 Chest to Bar Pull-ups
15 Pull-ups