FRIDAY 6.4.21


FRIDAY 6.4.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Box Squat

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.

Today’s Weight:

2: Metcon (Weight)

Dumbbell Lunge

4 Sets:

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.



– 70/50 Cal Assualt

– 70/50 Cal Ski

– 1,200m Run