MONDAY 9.30.19


MONDAY 9.30.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

1: Metcon (Weight)

3 Sets:

3 Snatch Drops

2 Snatch Balances
Technique loads – keep it light and fast.

2: Metcon (Weight)

Snatch Technique (B)

On the 1:30 x 5 Sets:

2 Snatch Balances
Sets: 50-60-70-70-70% of 1RM Snatch


Building a little heavier and just sticking to the snatch balance in Part B

Complete 2 snatch balances at increasing loads every 90 seconds

Sets begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

You will rest and change weight with whatever time is left in the 90 second window

MC: “Snake Bite” (Time)

With a 9:00 Time Cap:


Squat Snatch (95/65)

Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:

Build to Heavy Single Snatch

Power or Squat

MC2: “Snake Bite” Part B (Weight)

*Heavy Snatch

EC: Metcon (No Measure)


Capacity Builder

5 Sets, Not For Time:

60 Unbroken Double Unders

40% Unbroken Ring Muscle-ups