FRIDAY 1.31.20


FRIDAY 1.31.20

Lowry CrossFit – CrossFit

De-Load Week

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WU: Warm-up (No Measure)

Thoracic Spine Foam Roll: 1 Minute

Puppy Pose: 2 Minutes

Pike Stretch: 2 Minutes


8-10 Minutes For Quality:

1 Minute Machine of Choice

30 Single Unders

20 PVC Overhead Squats

10 Weighted AbMat Sit-ups (Light)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

1: Snatch Balance Complex (On the 1:30 x 4 Sets:)

1 Snatch Balance

1 Pausing Overhead Squat

The first two barbell complexes of the day will start on a running clock, with this one beginning on the 0:00

The 4 rounds begin on the 0:00 – 1:30 – 3:00 – 4:30

The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which primes us for the heavier loads in the following complex

The bar comes from the rack and the two reps are meant to be completed without dropping

Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch

2: Snatch Complex (On the 1:30 x 6 Sets:)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Set 1: 50% of 1RM Snatch

Set 2: 54% of 1RM Snatch

Set 3: 58% of 1RM Snatch

Set 4 – 62% of 1RM Snatch

Sets 5-7: 65-70% of 1RM Snatch


The second barbell complex on the running clock begins on the 6:00

Rounds here start on the 6:00 – 7:30 – 9:00 – 10:30 – 12:00 – 13:30

The barbell starts from the floor here and the three reps are meant to be completed without dropping

The weights are intended to be heavier than our first complex, progressing from 50-70% of your 1RM Snatch

MC: “Paw Patrol” (AMRAP – Rounds and Reps)


60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)

Moving through 3 higher skilled movements in this 15-minute triplet workout

To complete the first two movements as written, we recommend having at least 75+ double unders and 20+ toes to bar unbroken when fresh

Adjust reps or choose a variation listed in “Subs” as needed

Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead