MONDAY 12.16.19


MONDAY 12.16.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Hip Halo

3 Sets For Quality:

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows

First of two iterations, the next being a week from today

Let’s set the baseline today for this set with our best movement

We can increase the loading next week

1: Back Squat (CUSTOM)

Back Squat Waves

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%


This is the 3rd iteration out of 4 for Back Squat Waves

Increasing by 2% on each lift from last weeks iteration

Rest as needed between sets, but 3 minutes after each 3rd set

These percentages are based off your 5RM Back Squat

MC: “Wonderwall” (Time)

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees
Working through 5 rounds of the 60-30 rep scheme in today’s workout

We’re expecting the workout to be on the mid-range to longer side

It will likely take between 18-25 minutes to complete

EC: Metcon (No Measure)


Body Armor

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups

5 Tempo Romanian Deadlifts (5 Seconds Down)


These 3 sets of Body Armor are for quality over speed

You can build in weight across the 3 sets or stay at the same load on both weighted movements

Choose loads that are challenging, but unbroken

Waiter Squats

Use a Kettlebell or Dumbbell for the Waiter Squats, Holding 20 seconds in an active bottom position on each side

Strict Pull-ups

Choose a strict pull-up variation that allows you to complete 7+ reps each round

Tempo Romanian Deadlifts

There is a 5 second negative on each rep of the Tempo Barbell Romanian Deadlifts

Click Here for a demo video of the Romanian Deadlift


Strict Pull-ups

Banded Strict Pull-ups

Ring Rows (Increase Difficulty By Elevating Feet)