MONDAY 6.1.20


MONDAY 6.1.20

Lowry CrossFit – CrossFit

Don’t forget to request your “Personal Training” time slots. Just message Christian to reserve day and time.

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1: Metcon (Weight)

Snatch Waves

On the Minute x 11:

Minute 1: 1 Squat Snatch @ 72%

Minute 2: 1 Squat Snatch @ 76%

Minute 3: 1 Squat Snatch @ 80%

Minute 4: Rest

Minute 5: 1 Squat Snatch @ 76%

Minute 6: 1 Squat Snatch @ 80%

Minute 7: 1 Squat Snatch @ 84%

Minute 8: Rest

Minute 9: 1 Squat Snatch @ 84-92%

Minute 10: 1 Squat Snatch @ 84-92%

Minute 11: 1 Squat Snatch @ 84-92%
*Last sets are percentages by feel



This is week 4 of 4 in this progression

Building on last week, with higher percentages from the start

Final three lifts are based on feel, with a range of 84-92% provided

These Snatch Waves also take place on a running clock

Every minute starting at the 0:00, you’ll complete 1 Squat Snatch

After every 3:00, we’ll take 1:00 of rest

“”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 69% 1RM Front Squat



Week 4 out of 4 in this progression.

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: “Base Camp” (AMRAP – Rounds and Reps)


1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk

Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s


Climbing the ladder for 15 minutes to start off the week

We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes

The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at one

After the round of 3, you’ll complete 4-5-6-7….

Your score today is total reps completed

1 round of “Strict Cindy” has 30 reps


1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

We alternate between an upper body pull, upper body push, and lower body push

Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

Within the workout, choose variations that allow you to complete the pull-ups and push-ups with 2 breaks each


Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement

After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead

Choose a weight here that you are confident in completing for 12+ reps unbroken when fresh