TUESDAY 3.23.21


TUESDAY 3.23.21

Lowry CrossFit – CrossFit

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1: Metcon (AMRAP – Reps)

Gymnastics Stamina

3 Sets:

1:00 Max Strict Pull-Ups

Rest :30s

:30s Max Kipping Pull-Ups

Rest :15s

:15s Max Chest To Bar Pull-Ups

Rest 1:30 Between Sets

– Looking to put our upper body pull to the test.

– Take as many breaks as needed during the “work period.” No need for unbroken sets. On the kipping movements we can try and hold on for the whole time but it is not a necessity.

– Looking to see if we can complete set 1 and repeat our reps in sets 2 & 3.

– 9 scores today. Record reps of each movement. Overall score will be total reps over the 3 sets.



– Banded Strict Pull-Ups

– Ring Rows

– Double Dumbbell Alternating Plank Rows


– Banded Pull-Ups

– Jumping Pull-Ups

– Renegade Rows


– Banded Chest To Bar Pull-Ups

– Jumping Pull-Ups

– Chin Over Bar Pull-Ups

– Devil’s Press

MC: “The Old Block” (Time)

For Time:

50 Wallballs 20 / 14 lb

40 Box Jumps (24″/20″)

30 Lateral Barbell Burpees

20 Power Snatches 115 / 85 lb

1,000 Meter Row

– Conditioning Category: Pacer

– This aerobic workout is going to put our pacing to the test.

– Step ups are okay on the burpees as long as we take off with 2 feet to get over the barbell.

– The barbell load should be something we feel confident in cycling 15+ power snatches unbroken when fresh.

– Be sure to row through until you see 1,000 on the monitor as this is a standard we see in competition.

– No time cap today. Score is time completed.

Row Sub

2000M AAB

EC: Metcon (No Measure)


Body Armor

4 Sets:

10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweighted)

Rest As Needed Between Sets.