MONDAY 11.2.20


MONDAY 11.2.20

Lowry CrossFit – CrossFit

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1: Metcon (AMRAP – 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 is a repeat from last week (10.26.20)

– 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 @ 67%

8 @ 74%

6 @ 80%

4 @ 85%

2 @ 90%

* rest 3:00 between sets. Repeat from last week adding 2%.

MC: “Rush Hour” (Time)

On the 4:00 x 5 Rounds:

15/10 Calorie Assault Bike or 20/14 Calorie Row

10 Barbell-Facing Burpees

5 Power Snatches (135/95)

– Aim is to be consistent across all five rounds, with our score for the day being our *slowest* round.

– Stimulus calls for a power snatch weight on the moderately heavy side, and one that we could cycle for 10+ reps unbroken when completely fresh.

– This does not mean we need completing this workout touch-and-go-and-unbroken(as fast singles is a strong strategy), and instead, that we have a weight we can aggressively attack the 5 reps.