MONDAY 1.7.19


MONDAY 1.7.19

Lowry CrossFit – CrossFit

January 7nd – March 25
10 Weeks
A racehorse is bred, trained and peaked for competition.
Each training day the racehorse undertakes has a purpose, leading to the race track.
What is unique to the racehorse, in both training and competition, are the blinders it wears.
Worn by racehorses to ensure they only look straight ahead, and are not distracted by their peripherals, it keeps focus on all that is important: their best performance.

If there is ever a time of the year to put on the blinders, it is now.
Specific 2019 Open training starts here.

During this cycle, our primary focus will be dialing in movements we know we will be tested on. Through study the past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives.

View Public Whiteboard

1: Metcon (Weight)

On the Minute x 10:

1 Snatch Deadlift

1 Floating Squat Snatch*

Minute 1 – 60% of 1RM Snatch

Minute 2 – 63%

Minute 3 – 66%

Minute 4 – 69%

Minute 5 – 72%

Minutes 6-10 (5 Lifts) – Build to a Heavy for the Day
After deadlifting the bar to full extension, we’ll lower the bar as close to the ground before performing a full squat snatch, while, we do not touch the ground.

It is worth specifically writing that this is not a stiff-legged return towards the ground… as we are lowering the bar, and make our way past the knees, do indeed bend as if we are setting up for a full squat snatch from the floor. Again however, without actually allowing the bar to touch the ground. What this results in is the bar making it’s way to just about mid shin level.

MC: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

EC: Metcon (Time)



Barbell-Facing Burpees

Toes to Bar