MONDAY 8.26.19


MONDAY 8.26.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats
*Barbell: 72% of 3-Rep Max Back Squat


Returning to the 3-6 repetition scheme for these last two weeks of stamina squats

While the reps are increasing, we’ll now use the higher percentages from the 2-4 rep scheme sessions

This week will be performed at 72% of your 3-Rep Max Back Squat

As a reminder, the weight is the same for Front Squat and the Back Squat

On the first minute, complete 3 Front Squats

Rest until the top of the minute and then perform 6 Back Squats

Repeat for a total of 6 rounds

2: Metcon (5 Rounds for reps)

Handstand Push-up Conditioning

On the 2:00 x 5 Sets:

50′ Single Dumbbell Overhead Walking Lunge (50/35)

Max Strict Handstand Push-ups in Time Remaining

MC: “Sucker Punch” (Time)


Kettlebell Swings (53/35)

Thrusters (75/55)