MONDAY 6.29.20


MONDAY 6.29.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

5 Minutes.

2 Snatch Drops

2 Tall Snatches

Set 1: Empty Barbell

Set 2: 35% of 1RM Snatch

Sets 3-5: 40-50% of 1RM Snatch”


The first part of todays Snatch Technique work will train us to get under the bar quickly

We’re repeating this piece from last week with the intention of increasing weight slightly in sets 3-5

Both movements start at full extension and focus on a fast, aggressive drop

Note that there is no dip and drive with the legs to elevate the bar – the only motion is down

These loads are designed to be very light, so adjust percentages as necessary

1: Metcon (Weight)

Snatch Complex

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch
Set 1: 63% of 1RM Snatch

Set 2: 66% of 1RM Snatch

Sets 3-5: 69% of 1RM Snatch



This piece is also a repeat, as we climb 3% over last week

The focus of this piece is to keep the bar close to the body as your navigate the knees

These 4 reps are designed to be completed without letting go of the bar

“”Low Hang”” is defined as just below the knee

1: Front Squat (10-8-6-4-2)

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%



Also climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequte rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

MC: “Laces Out” (AMRAP – Rounds and Reps)


6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)


Combining gymnastics and weighlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30


If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page


Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout


Use a weight that you could complete for 30+ reps unbroken when fresh

Men throw to a 10ft. target

Women throw to a 9ft. target



Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

12 Chest to Bar Pull-ups

15 Pull-ups “