TUESDAY 12.17.19


TUESDAY 12.17.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)


Banded Shoulder Distraction: 1 minute

Barbell Thoracic Opener: 2-3 Minutes

Wrist Stretches: 30-45 Seconds Each Direction

Handstand Hold Stretch: 1 minute

Banded Shoulder Distraction

1: Metcon (AMRAP – Reps)

Strict Gymnastics

Ascending Ladder for 7 Minutes:


Strict Handstand Push-ups

Strict Ring Dip


Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-ups

Working through some high interference upper body and midline work to start off the day

Record total reps completed on both parts


Over the course of 7 minutes, you’ll add 1 rep at the completion of each round

Choose variations for each movement that you’re capable of completing 12+ reps unbroken when fresh

With all upper body pressing here, break-up reps early and often to prevent hitting a wall too early

See below for substitutions


We’ll alternate between wall walks and weighted abmat sit-ups in part 2, keeping the weight and reps the same throughout

Choose a challenging dumbbell for the weighted sit-ups, but one you can complete the 10 reps without stopping


Strict Handstand Push-ups

Feet on Box or Bench (Reduces Weight Being Pressed)

Double Dumbbell Strict Press

Strict Ring Dips

Banded Strict Ring Dips


Hands on Box or Bench (Reduces Weight Being Pressed)

2: Snatch (CUSTOM)

5 Sets:

1 Hang Snatch Pull

2 Hang Snatch High Pull

3 Hang Muscle Snatches

Set 1: 35% of 1RM Snatch

Set 2: 40% of 1RM Snatch

Sets 3-5: 45% of 1RM Snatch


Working 5 sets of hang power snatch technique at percentages of your 1RM Snatch

All 6 reps take place above the knee and are meant to be completed without dropping the bar

3: Hang Power Snatch (On the 1:30 x 5 Sets)

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch


Building a little higher in our percentages and working on the clock in Part 2 of our Hang Power Snatch work

Just like before, these reps start above the knee and are all meant to be completed unbroken

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

MC: “Castaway” (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)


Continuing to work the hang power snatch, now in this short sprint chipper

We expect the 3-movement workout to take somewhere between 8-15 minutes to complete


Looking for a moderate barbell loading in “Castaway”

This should be a weight that you can cycle sets of 5-7 at a time during the workout