MONDAY 7.20.20


MONDAY 7.20.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Snatch Warm-Up

5 min

1 Low Hang Snatch Pull

1 Low Hang Snatch High Pull

1 Low Hang Squat Snatch

1 Overhead Squat

1: Low Hang Snatch (On the Minute x 10)

1 Low-Hang Squat Snatch

Set 1: 65% of 1RM Snatch

Sets 2-10: Build to a Heavy Single



This piece begins at the [0:00] on the running clock

Opening set at 65% of your 1RM Snatch.

For the remaining 9 sets, gradually build to a heavy single for the day

You do not have to build in weight every set, but the aim is to climb up

These 10 sets are designed to be completed at the top of every minute

2: Front Squat (On the Minute x 10)

1 Front Squat

Build to a Heavy Single



Starting wherever you best see fit, complete 1 front squat on the minute

The goal is to build to a heavy single over the 10 minutes

Like the Low Hang Squat Snatch, you don’t have to go up every set, but the aim is to climb in weight

1: “Unicycle” (AMRAP – Reps)


50/35 Calorie Assault or 1,200/1,000 Meter Row

100 Double Unders

Time Remaining:

Max Power Snatches (115/85)


This 10-minute workout starts with a buy-in of AAB bike or row meters and double unders

After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining

Your score today is total completed power snatches

You can expect to have about 3-4 minutes to accumulate power snatches


We’ll move a light-moderate barbell for this station

This should be a load you can complete for 12+ unbroken reps when fresh

Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles


Choose a number or variation that you can complete within 2 minutes

EC: Metcon (No Measure)



3 Giant Sets:

:30 Seconds Kettlebell Star Plank (Left)

:30 Seconds Kettlebell Star Plank (Right)

Max Hanging L-Sit (From Pull-up Bar)
Rest 2 Minutes Between Sets



This midline piece will work the core, as well as the upper body

After accumulating 30 seconds on each side in a Kettlebell Star Plank, you’ll hang for as long as possible in an L-Sit from a pull-up bar

Choose weights that ideally allow you to complete the 30 seconds straight

“Giant Sets” mean you’ll move directly from one movement to the next without rest

Rest 2 minutes following the L-Sit