SATURDAY 11.23.19


SATURDAY 11.23.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Group Warm-Up

Barbell Warm-Up

1: Metcon (Weight)

Olympic Cycling

Alternating On the 1:30 x 4 Rounds (12 Minutes):

Interval #1:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low-Hang Power Snatch

1 Power Snatch

Interval #2:

1 High Hang Power Clean

1 Hang Power Clean

1 Low-Hang Power Clean

1 Power Clean
Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.


We’ll alternate between two different intervals, one snatch focused and the other clean focused

The 4 reps at each interval are designed to be completed with out dropping the weight, taking the hands off, or pausing on the floor

Start with 50% on the first sets and build to a heavy complex on both

The same weight does not need to be used across both lifts

If you prefer, use two separate barbells

Intervals Begin on the Following Times:

Interval 1: 0:00 / 3:00 / 6:00 / 9:00

Interval 2: 1:30 / 4:30 / 7:30 / 10:30

Each Position:

High Hang: Pockets

Hang: Just Above Knee

Low-Hang: Just Below Knee

Final Lift: Floor

MC: “Smash Mouth” (Time)

Teams of Two

3 Rounds:

800 Meter Row

21/15 Calorie Assault Bike

5 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
* One person working at a time. Partition reps as needed.