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FRIDAY 8.23.19


FRIDAY 8.23.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Crossover Symmetry

1: Pausing Snatch Pulls (5X2)


This is a repeat from Friday 6.14.19

The pause takes place for 2 seconds at knee level

You can drop at the top after your first rep and reset your hands

Based these sets off your 1RM Snatch:

Set #1: 80%

Set #2: 85%

Set #3-5: 90%

2: Metcon (Weight)

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

This is also a repeat from Friday 6.14.19

We’re taking the pause out of the snatch pull and adding another movement, the low hang power snatch

The low hang power snatch will take place from one inch below the knee

For this complex, hold onto the bar until the low hang power snatch is completed

Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

These sets are also based off your 1RM Snatch:

Set #1: 65%

Set #2: 70%

Sets #3-7 (5 Sets): Build to a Heavy for the day

MC: “Crazy Stairs” (Time)

For Time:

10 Rounds of “Chest to Bar Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

We’ll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout

You’ll complete all 10 rounds of “”Chest to Bar Cindy”” before moving onto the row, and so on…

1 Round of “”Chest to Bar Cindy”” is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats

Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round

Choose a Push-up number/variation that you can complete in 1-2 sets each round

Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout

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