MONDAY 11.16.20


MONDAY 11.16.20

Lowry CrossFit – CrossFit

De-Load Week.

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1: Metcon (Weight)

Pausing Back Squat Complex

5 Sets, resting as needed between:

1 Pausing Back Squat (2s in bottom)

2 Back Squats

After each set:

30% Max Strict Handstand Pushups (of Max Strict Handstand Push-Up)

All percentages based on 1RM Back Squat:

Set 1 – 55% of 1RM Back Squat

Set 2 – 60% of 1RM Back Squat

Set 3 – 65% of 1RM Back Squat

Set 4 – 70% of 1RM Back Squat

Set 5 – 75% of 1RM Back Squat

– We will work here to combine percentage back squat work with strict handstand push-up work to start our deload week.

– The backsquat complex will start with a :02s pause in the bottom of your first squat followed by two standard back squats

– We want to remain engaged and braced in the bottom during the pause.

– Following each set of squats, we will perform a set of strict handstand push-ups.

MC: “Drift Away” (AMRAP – Rounds and Reps)

“Drift Away”


37/26 Calorie AAB

50 Single Dumbbell Hang Clean and Jerks (50 / 35 lb)

50 Single Dumbbell Reverse Lunges (50 / 35 lb)

50 Deadlifts (205 / 145 lb)


– Looking to grind through this 15-minute workout that consists of mostly weightlifting movements

– Your score for the day is total rounds and reps completed

– The goal is to choose weights that allow you to complete at least 1 round


– Choose you dumbbell weight based of the hang clean and jerk

– This should be a weight that you can move for 30 reps unbroken when fresh

– We’ll alternate arms every 5 reps today

– After swinging the bell between the bells like a kettlebell, you can push press or jerk the weight overhead


– Hold the dumbbell however you’d like here (hang, goblet, shoulder)

– Alternate legs on every reps

– The back knee should touch the ground in the bottom


– Choose a moderate weight that you could complete for 25 reps unbroken reps when fresh

– Within the workout, you should be able to complete at least 5 reps at a time


– 50/35 Cal Row