MONDAY 10.14.19


MONDAY 10.14.19

Lowry CrossFit – CrossFit

Athletes have option of doing 20.1 or re-doing 20.1 in leiu of “Point Break”.

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1: Metcon (Weight)

5 Sets, resting 1:00 between:

1 Clean Deadlift

1 Clean Pull

1 Clean High Pull

2 Power Cleans

Set #1 – 50% of 1RM Power Clean

Set #2 – 55%

Sets #3+4+5 – 60%

Clean Deadlift… smooth pull of the ground. Focus on positions, and keeping the bar close to the body.

Clean Pull… Builds upon the deadlift. Smooth pull off the ground, and we’ll now accelerate past the knee and finishing with a big shrug.

Clean High Pull… Further building, now adding a high pull after the shrug.

Two power cleans to confirm the set.

Aim is that the loads are on the light side.

2: Metcon (Weight)

OTM x 10:

20 Double-Unders

2 Power Cleans
Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

MC: “Point Break” (AMRAP – Rounds and Reps)


20 DB Hang CJ (50/35)

15/12 Calorie Assault Bike

20 DB Box Step-Ups (24″/20″)

15/12 Calorie Assault Bike

20 Sit-Ups