Lowry CrossFit – CrossFit
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1: Metcon (Weight)
On the Minute x 10:
2 Box Squats
All sets at 65% of 5RM Back Squat (up 5% from last week).
– This will be a back squat to a box.
– Set the box height 3″ below parallel.
2: Metcon (Weight)
50-ft. Single Dumbbell Overhead Walking Lunge (2 Sets/Side)
Rest As Needed Between Sets
– 50 feet can be completed in 2×25-ft. sections or in 1 straight shot depending on the space you have access to.
– 1 Set = a full 50-ft. on one arm only. We’ll complete 2 x 50-ft. on each arm for a total of 4 sets.
– We will repeat this next week with the goal of building upon this week.
– Record all 4 sets and weights used for each set.
MC: “Ugly Sweater” (Time)
2 Rounds For Time:
90/70 Calorie Row
70 Wallballs 20 / 14 lb
50 Power Snatches 75 / 55 lb
30 Burpee Box Jumps (24″/20″)
– Conditioning Category: Pacer
– This a BIG 2 rounder. Pacing will be a big focus in this workout.
– The medball should be a weight you could complete 25+ wallballs unbroken when fresh.
– The barbell should be a very light weight. It should be something that you could complete 20+ power snatches unbroken when fresh.
90/70 CALORIE ROW
– 70/50 Cal Assualt
– 70/50 Cal Ski
– 1,200m Run