Lowry CrossFit – CrossFit
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1: “Blitzen” (Time)
On The 0:00…”Blitzen”
20/15 Calorie Row
10 Thrusters 115 / 85 lb
*Note: The second part of this workout starts immediately at the finish of “Blitzen”.
– Conditioning Category: Threshold
– Choose a weight we could cycle for 15+ reps unbroken when fresh.
– We are looking for the first round to be compeleted unbroken, with at most a single break on each round thereafter.
– 15/12 Cal Assault
2: Metcon (Weight)
Until the 15:00…Thruster Complex
In the time remaining after finishing “Blitzen”, build to a Heavy Complex:
3 Front Squats
– Aim to make your first attempt within 2 minutes of finishing part a.
– A good goal would be to get at least 2 attempts in…A safe weight and a weight you feel pretty solid about. If time allows, make a third attempt a reach weight.
EC: Metcon (Weight)
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 between sets
– Three giant sets to round the day out, focusing on the upper body.
– Aim for unbroken sets throughout, and we are free to build across the three sets.