MONDAY 8.3.20


MONDAY 8.3.20

Lowry CrossFit – CrossFit

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1: 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 1: 60% of 1RM Snatch

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 1 of 3 in this progression

We recommend starting around 60% 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

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

Set 1: 2 Reps @ 85% of 1RM

Set 2: 4 Reps @ 80% of 1RM

Set 3: 6 Reps @ 76% of 1RM

Set 4: 8 Reps @ 73% of 1RM

Set 5: 10 Reps @ 67-72% of 1RM

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: “Catch and Release” (Time)

On the 4:00 x 5 Rounds:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

21/15 Calorie Row

12 Kipping Handstand Push-ups

9 Deadlifts (225/155)


Today’s main conditioning piece works “”repeats”” of weightlifting, gymnastics, and cardio movements

With rest built in, we’re looking to move with a purpose through each round

Rounds begin every 4 minutes [0-4-8-12-16]

After completing the 4 stations, rest with whatever time remains until the next window begins

These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest

Adjust movements and reps as needed to hit this recommendation

Your score is the slowest of the 5 rounds


Choose a moderate load that allows you to complete the 50 feet unbroken

As long as the weight is in contact with the shoulders, you can hold it however you please

The back knee should touch the ground in the bottom of each rep

The lower body should reach full extension between each step

Alternate legs on every step


If you have 21+ handstand push-ups unbroken when fresh, complete this piece as written

If you’re not there yet, drop the reps or choose a variation from “subs”

Within the workout, this movement should be cleared in 1-2 sets


This should be a moderate weight that you could complete for 21+ unbroken reps when fresh

Within the workout, these 9 reps should ideally be completed unbroken



Double Kettlebell Front Rack Walking Lunge

Barbell Front Rack Walking Lunges


15/12 Calorie Assault Bike

15/12 Calorie Ski Erg

200 Meter Weighted Run


Reduce RepsDouble Dumbbell Push Press