MONDAY 6.3.19


MONDAY 6.3.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Back Squat (On the 2:00 x 6 Sets)

On the 0:00… 3 Reps @ 79%

On the 2:00… 1 Rep @ 89%

On the 4:00… 3 Reps @ 82%

On the 6:00… 1 Rep @ 92%

On the 8:00… 3 Reps @ 85%

On the 10:00… 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week. Log 1 @ 95%.

2: Front Rack Lunge (2X12)

2 Sets of 12 @ 52%

Percentage based off our 1RM Front Squat.

These are stationary “step-back” lunges, with 6 reps on each side (alternating) for the 12 rep total. All reps are taken from the rack, and rest as needed between sets. This is a 3% increase from last week, with the same total for each set.

MC: Metcon (Weight)

“On the 2:00” x 7 Sets:

4 Toes to Bar

2 Bar Muscle-Ups

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the toes to bar is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.

Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet completing the full movement.

Following our gymnastics “buy-in”, we have our snatch complex.

We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.

Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Sets #5+6+7 – Build to a heavy complex for the day.