FRIDAY 5.8.20


FRIDAY 5.8.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Tempo Back Squat

On the 1:30 x 5 Sets:

1 Tempo Back Squat

1 Back Squat

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat


A lot of time under tension in this Back Squat complex will help you develop good technique, control, and strength through the full range of motion

The first rep has a tempo – the second does not

The Tempo: 5 Seconds Down + 5 Seconds Up

These sets are based off percentages of your 1RM Back Squat

Rounds begin on the 0:00-1:30-3:00-4:30-6:00

MC: “Bubbles” (AMRAP – Rounds and Reps)

(On the 10:00…)


8 Barbell Facing Burpees

25 Double Unders


An all-gymnastic repeat from 2.4.20 – gauging pacing and work capacity

Bar Facing Burpees:

Set up a bar with standard plates on it to elevate it off the ground

Square up to the bar in the bottom of the burpee

You can jump up or step up out of the burpee

Take off and land onn the jump over with two feet

Choose a double under variation or rep number that can ideally be completed unbroken each round

EC: Metcon (No Measure)


Body Armor

3 Sets Not For Time:

9 Barbell Romanian Deadlifts

15 RIng or Bar Dips

21 GHD Sit-ups or Weighted Sit-Ups

Rest 2 Minutes Between Sets