MONDAY 8.10.20


MONDAY 8.10.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Snatch Technique Complex

On the 2:00 x 4 Sets:

3 Muscle Snatch

2 Snatch Balances

1 High Hang Squat Snatch
Set 1: 40% of 1RM Snatch

Set 2: 43% of 1RM Snatch

Set 3: 46% of 1RM Snatch

Set 4: 50% of 1RM Snatch



This lighter weight technique complex will work an aggressive turnover with the upper body, balance in the receiving position, and speed under the bar

These 5 reps are designed to be completed without putting the bar down

Sets begin every 2 minutes [0-2-4-6]

2: Metcon (Weight)

Squat Snatch Stamina [Week 1 of 3]

On the Minute x 5:

5 Touch-and-Go Squat Snatches
[Recommended Starting/Outlook Weights]:

Week 2: 63-66% of 1RM Snatch

Week 3: 66-70% of 1RM Snatch



Part 2 of snatch work for the day will work on cycling unbroken “touch and go” reps

Today marks week 2 of 3 in this progression

We recommend starting around 63% of your 1RM Squat Snatch

We’ll look to gradually build over the coming weeks

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

Use the same weight for all 5 sets

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

Set 1: 2 Reps @ 88% of 1RM Front Squat

Set 2: 4 Reps @ 83% of 1RM Front Squat

Set 3: 6 Reps @ 79% of 1RM Front Squat

Set 4: 8 Reps @ 76% of 1RM Front Squat

Set 5: 10 Reps @ 70-75% of 1RM Front Squat

Rest 2 Minutes Between Sets



This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights

Rest 2 minutes between each to maintain quality sets

These are designed to be completed unbroken out of a rack

The percentages are based off your 1RM Front Squat

MC: “Granola Bar” (AMRAP – Rounds and Reps)


7 Bar Muscle-ups

7 Lateral Burpees Over Bar

7 Clusters (135/95)

7 Lateral Burpees Over Bar


Today’s workout will bring us through large ranges of motion in gymnastic and weightlifting movements

The intended scoring range for this workout is between 4-6 rounds

This works out to a round every 2-3 minutes


You can jump up or step up off the floor

There is no need to reach extension when jumping over the bar


If you have 12+ bar muscle-ups unbroken when fresh, let’s complete this station as written

If you’re not there yet, consider reducing the reps or choosing an option from “subs”


Clusters are also known as Squat Clean Thrusters

The Cluster is one of the most effective barbell movements, as it requires one of the largest range of motions

Note that there is no re-bend of the knees overhead in the thruster portion of the movement

Choose a weight that allows you to clear this station in right around 1 minute



Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups (Off Box)

Chest to Bar Pull-ups “