TUESDAY 8.20.19
Lowry CrossFit – CrossFit
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)
STIMULUS
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
STIMULUS
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)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
STIMULUS
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