FRIDAY 1.18.19


FRIDAY 1.18.19

Lowry CrossFit – CrossFit

“Game Day Friday”.

On “Game Day Friday’s”, our focus today will be geared towards a single event, simulating an Open feel. Today’s piece has two scores – a “for time” piece, leading into a max effort barbell lift in the time left remaining in the cap.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Shoulder Mob

WU2: Warm-up (No Measure)

Barbell Warm-Up

3 Deadlifts

3 Hang Muscle Cleans

3 Strict Press

3 Good Mornings

3 Front Squats

3 Hang Squat Cleans


3 Rounds:

10/7 Calorie Row

5 Box Jump Overs

3 Front Squats
Rest :15-30s between rounds. Purposely keeping these rounds short, we’ll afford the body a chance to feel the conditioning before we launch into it, yet, we are not overtaxing our body before the 3-2-1 Go. Inside these three rounds, it is our aim to complete the first at a walk-through pace. Ramp up our intensity a good deal for the second round, with the third being at “workout pace”. Following, rest 4:00, and begin.

MC: “Sea Legs” Part A (Time)

In a 15:00 Time Cap:

2 Rounds:

30/21 Calorie Row

25 Box Jump Overs (24″/20″)

20 Front Squats (135/95)
Time Remaining in the 15:00 Cap can be used to “Sea Legs” Part B.

MC2: “Sea Legs” Part B (Weight)

Time Remaining in the 15:00 Cap:

Build to a 1RM:

1 Squat Clean

1 Hang Squat Clean

1 Jerk