MONDAY 7.13.20


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



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



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)


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)



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



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