FRIDAY 7.12.19


FRIDAY 7.12.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

3 Sets of 5 – Snatch Grip Sotts Press

Followed by…

5 Sets:

3 Snatch High Pulls

3 Snatch Balances

1: Metcon (Weight)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch
Barbell load – 60% of 1RM Snatch

A 5% increase from last week, in iteration 2 of 2.

Aim is not to simply move heavier loads, but to move them better than last week.

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

2: Metcon (Time)

Stamina Squats

3 Rounds:

12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

MC: “BFF” (AMRAP – Reps)

Teams of 2

Ascending Ladder for 25 Minutes


Row Calories

Kettlebell Swings (53/35)

Wallballs (20/14) *Females 9′ Target
Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on.