MONDAY 6.8.20
Lowry CrossFit – CrossFit
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)
STIMULUS
DESCRIPTION
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)
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)
STIMULUS
DESCRIPTION
This triplet workout is a balance of all three modalities: monostructural, gymnastic, and weightlifting
The intended scoring target for this workout is 3+ rounds
TOES TO BAR
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
OVERHEAD SQUATS
We want the heavier barbell today
Stimulus calls for a loading we could complete 15+ unbroken when fresh