MONDAY 9.23.19


MONDAY 9.23.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Barbell Warm-Up

1: Metcon (Weight)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats
Set 1: 60%

Set 2: 65%

Sets 3-5: Build to a Heavy Complex

MC: “Bartender” (AMRAP – Rounds and Reps)


12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches
Barbell: 115/85


Compare scores to Wednesday 6.19.19

Choose a light to moderate barbell weight that you can complete the overhead squats and hang power snatches with 1 break max during the workout

This is ideally a weight that you can complete around 5 rounds with, or 1 round every 2 minutes

EC: Metcon (AMRAP – Reps)


Capacity Builder

5 Sets, Not for Time:

40 Unbroken Double Unders

40% Unbroken Ring Muscle-Ups

On today’s capacity builder, looking to complete each set of both movements unbroken

For example, if you trip at 20 double unders – start over at 0

The muscle-up percentage is based off your max set of ring muscle-ups

For example, if your max set is 10 ring muscle-ups, you’ll complete 4 unbroken each round

Rest as needed between movements to complete them unbroken