MONDAY 6.10.19


MONDAY 6.10.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Hang Squat Snatch (Build to a heavy)

*10 min time cap

Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle

MC: “High Heels” (AMRAP – Rounds and Reps)


10 Hang Squat Snatches (75/55)

30 Double-Unders

1: Metcon (Weight)

On the Minute x 9:

1 Pausing Back Squat

1 Back Squat
Sets #1+2+3 – 60%

Sets #4+5+6 – 66%

Sets #7+8+9 – 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

EC: Metcon (Time)


For Time, with a 5:00 Time Cap:

50 Strict Pull-Ups

*Every break, complete 5 Strict Ring Dips
This is an aggressive time cap to control our time on the bar today. Click “Workout Prep Notes” for details and modifications. If we reach the cap, add a single :01 onto 5:00 for every repetition not completed.