MONDAY 10.26.20


MONDAY 10.26.20

Lowry CrossFit – CrossFit

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1: Metcon (3 Rounds for reps)

Strict Gymnastics

3 Rounds:


20/15 Cal Row

Max strict HSPU’s in time remaining.

…… Directly into.


50 DU’s

Max Strict Pull-Ups in time remaining

Rest 1:00 between rounds. This will be repeated one week from today.

– We will perform each of the AMRAP 2 couplets 3 times.

– The max portion of each amrap does not have to be unbroken, simply as many reps as you can in the time remaining.

– We should at least have a full minue to complete the max rep portion of each AMRAP.

– Score will be number of reps for SHSPU’s and strict pull-ups for each round.

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

Based off 1RM Back Squat

10 @ 65%

8 @ 72%

6 @ 78%

4 @ 83%

2 @ 88%

* rest 3:00 between sets. The rep scheme will be repeated next week.

MC: ” Fight Night” (AMRAP – Rounds and Reps)


20 Thrusters

20 Hang Power Snatches

20 Box Jumps (24/20)

20 Overhead Squats

20/15 Cal Row

*Barbell 75/55

– Today’s AMRAP workout resembles the movement patterns seen in the benchmark “Fight Gone Bad”

– Workout shoud feel light and long

– Score rounds and reps