MONDAY 8.12.19


MONDAY 8.12.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats
Barbell: 75% of Rep Max Back Squat


Building 3% higher than last week on the Stamina Squats

As a reminder, the weight is the same for Front Squat and the Back Squat

On the first minute, complete 2 Front Squats

Rest until the top of the minute and then perform 4 Back Squats

Repeat for a total of 6 rounds

2: Metcon (Weight)

On the 1:30 x 7 Sets:

1 Pausing Power Snatch

1 Pausing Low-Hang Power Snatch

Working on dialing in the receiving position of the snatch in this 2-movement complex

On both reps, pause for 3 seconds in the receiving position of the snatch before standing

Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets

This complex is meant to be completed without dropping the barbell

The Power Snatch starts from the floor

The Low-Hang Power Snatch starts from just below the knee

MC: “Hit and Run” (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (50/35)

21 Single Dumbbell Squat

Three round triplet workout with a single, heavy-ish dumbbell

The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets

Dumbbell Snatches: Alternate arms each rep (6 each)

Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position