WEDNESDAY 12.11.19


WEDNESDAY 12.11.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets:

7 x Single Arm Dumbbell Bench Press (Each Side)

200′ Single Arm Overhead Dumbbell Carry (Change Every 50′)

Second iteration of this series, aiming to improve from last week

When we say improve, this translates to improved mechanics

If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement

1: Push Press (4X6)

Rest 2 Minutes Between Sets


This is week 1 of 4 in this progression

Our aim is to set the baseline to build off of

A good place to start is between 90-100% of your 10RM Push Press from last week

Keep the weight the same for all 4 sets across

The 6 reps are designed to be completed unbroken on each set

MC: “Geico” (AMRAP – Rounds and Reps)


60 Double Unders

30/21 Calorie AAB or Row

10 Thrusters (155/105)


The heavy thrusters are a major focus in this workout

Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)

EC: Metcon (No Measure)


Body Armor

4 Giant Sets:

16 Weighted Sit-ups

12 Romanian Deadlifts

8 Pausing Barbell Rows

Move with a purpose from movement to movement, but there 4 Giant Sets are not for time

There is the option to increase the weight with each round or complete the same weight


These sets should be challenging, but unbroken