MONDAY 7.6.20


MONDAY 7.6.20

Lowry CrossFit – CrossFit

Please continue to schedule classes on the wodify app. Thank you.

View Public Whiteboard

1: Metcon (Weight)

Snatch Complex

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch
Set 1: 66% of 1RM Snatch

Set 2: 69% of 1RM Snatch

Sets 3-5: 72% of 1RM Snatch



This piece is also a repeat, as we climb 3% over last week

The focus of this piece is to keep the bar close to the body as your navigate the knees

These 4 reps are designed to be completed without letting go of the bar

“”Low Hang”” is defined as just below the knee

Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00] “

2: Front Squat (10-8-6-4-2)

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM



Also 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 adequte rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel “

MC: “Stub Hub” (Time)


Toes to Bar

Power Snatches (95/65)

Directly Into…


Calorie AAB

Overhead Squats (95/65)


This balanced two-part workout features gymnastics, weightlifting, and cardio components

You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet

There is no rest between couplets – you’ll move right into the bike following your last power snatch

Your score is the total time it takes to complete the 180 reps

The intended time range for this workout is between 9-15 minutes


Both barbell movements are designed to be fairly light

When fresh, you should be able to complete 21+ reps unbroken

We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you

If you’re on the fence about weights, lean towards the lighter side


If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider reducing reps or choose a sub from further down the page


For rep scheme simplicity, men and women will complete the same number of calories on the bike