MONDAY 5.18.20


MONDAY 5.18.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)


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 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


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#


“”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


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


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



Reduce Reps

1:30 of Attempts

Bar MU’s

15 Chest to Bar Pull-ups

15 Pull-ups