MONDAY 6.8.20


MONDAY 6.8.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

On the Minute x 8:

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

Minutes 9-15: Build to a Heavy Single

2: Back Squat (10 Rep Max)



We’ll continue our heavy testing with a 10RM Back Squat

This high rep benchmark will test strength, stamina, and a little conditioning

We recommend taking 2-3 attempts at the 10-Rep Max, as the higher reps can take it’s toll with too many sets

Complete somewhere between 4-6 reps as you build up in weight with your warmup sets

Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts

Record your heaviest successful set of 10 as your score

MC: “Sweat Sixteen” (AMRAP – Rounds and Reps)


21/15 Calorie Assault Bike

15 Toes to Bar

9 Overhead Squats (165/115)


This triplet workout is a balance of all three modalities: monostructural, gymnastic, and weightlifting

The intended scoring target for this workout is 3+ rounds


Looking for a mid-volume set of reps here

We want to be able to complete this station in no more than 90s at our slowest round

Fast singles is always an option, with consistency across the rounds being a focal point


We want the heavier barbell today

Stimulus calls for a loading we could complete 15+ unbroken when fresh