MONDAY 7.13.20
Lowry CrossFit – CrossFit
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WU: Warm-up (No Measure)
Snatch Warm-Up
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat
1: Metcon (Weight)
Snatch Complex
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat
Set 1: 65% of 1RM Snatch
Set 2: 68% of 1RM Snatch
Sets 3-7: 71-80% of 1RM Snatch
STIMULUS
DESCRIPTION
This Snatch Complex will start at the [10:00] on the running clock
The percentages will increase, while the number of movements will decrease from the Primer
Rounds will take place every 90 seconds
Like the Primer, these 2 reps should also be completed without letting go of the bar
2: Front Squat (10-8-6-4-2)
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
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 adequate rest between efforts
These sets are designed to be completed unbroken, so adjust percentages as needed based on feel “
MC: “Jackie Legs” (Time)
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups or 30 Pull-Ups
50 Overhead Squats (115/85)
STIMULUS
DESCRIPTION
This balanced triplet workout resembles a beefed up version of the benchmark workout “Jackie”
We have a little bit of everything here: 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
The intended time range for this 3-station workout is between 10-18 minutes
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold
Rest as Needed Between Sets
STIMULUS
DESCRIPTION
This midline piece involves 2 holds: 1 with an external object and 1 with the bodyweight
In these “”Giant”” supersets, we’ll move directly from one station to the next
We can rest as needed following the 2nd L-Sit hold
Choose a dumbbell weight and L-Sit duration that can be completed with 1 break maximum per round
You can increase dumbbell weight or stay the same over the 3 rounds