MONDAY 8.24.20


MONDAY 8.24.20

Lowry CrossFit – CrossFit

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This is a deload week.

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1: Metcon (Weight)

Barbell Stamina

Alternating OTM x 10 (5 Rounds):

Odd – 3-Position Power Snatch

Even – 7 Thrusters


We start our deload week with a barbell cycling EMOM.

We want to choose the same weight that works for both movements.

Build to a moderate weight.

Our focus should be on outstanding technique as opposed to total load.



Each snatch will start at the high hang, then above the knee and finishing with a lift from the floor.

Use this as an opportunity to work on barbell cycling and complete the complex without putting the bar down.

The final lift of this complex will be on tired legs that will allow the weight to pull us forward more easily. Resist this and keep your weight balanced.


A vertical torso combined with a good front rack position is key here.

The thruster can easily pull us weight forward if we allow our torso to pitch or the bar to slide forward in our front rack.

We want to try and keep a full grip on the bar if we can to practice good habits and work on mobility at the same time.

MC: “It’s going down” (Time)


Hang Squat Snatches (75/55)

Thrusters (75/55)

After Each Set: 30 Double Unders


This triplet workout combines large range of motion weightlifting movements with double unders

The double unders take place after each set on the barbell

The workout flows like this:

21 Hang Squat Snatches

30 Double Unders

21 Thrusters

30 Double Unders

18 Hang Squat Snatches

30 Double Unders

We expect this piece to take between 15-25 minutes to complete


The barbell movements are designed to be very light

We’re likely choosing our one barbell weight-based of this movement, as it is the more challenging of the two

This should be a load that you are capable of completing 21+ reps unbroken when fresh

The “hang” position is defined as anywhere above the knees


This is preferably the same weight as the hang squat snatches

This should be a load that you could cycle for 30+ unbroken reps when fresh


Each set is designed to be small and manageable

Choose a number or variation that you can complete ideally unbroken each set