TUESDAY 8.20.19


TUESDAY 8.20.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Crossover Symmetry

1: Metcon (No Measure)

Gymnastic Conditioning

5 Rounds:

300 Meter Row + 40% Unbroken Ring Muscle-ups

2: Shoulder Press (5X3)


This is a repeat from last week, 8.13.19

The goal today is to beat your previous score

2: Metcon (Weight)

On the 2:00 x 5 Sets:

1 Pausing Drive

1 Drive

2 Push Presses

This push press technique complex puts a focus on the dip and drive portion of the push press

The Pausing Drive and Drive are designed to reinforce a balance, upright dip position and strong launch of the bar off the shoulders with the hips and legs

Pausing Drive: Pause 2 seconds in the dip position, then launch the bar off the shoulders with just the legs

Drive: Same as above, just without the pause in the dip

Sets: 60-65-70-70-70% off 1RM Jerk

3: “30 Rock” (AMRAP – Rounds and Reps)


30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

Bigger overhead focus today in this longer AMRAP piece

Looking to choose weights and variations that get you in the 2+ to 3+ round range

Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets

Choose a toes to bar variation that you can complete in 3-5 sets within the workout