MONDAY 10.19.20


MONDAY 10.19.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Pausing Front Squat Complex

5 Sets:

1 Pausing Front Squat (3s in bottom)

1 Front Squat
*Based off 1RM Front Squat

1) 60%

2) 63%

3) 66%

4) 69%

5) 72%


– This front squat complex will a :03s pause in the bottom of a front squat followed by normal tempo front squat.

2: Metcon (Weight)

Squat Clean Thruster

On the minute x 10:

1 Squat Clean Thruster

*Bar taken from the ground
Set 1- 60% of 1RM Jerk

Set 2-10- Build to a heavy single for the day.


– A heavy squat clean thruster (cluster) is the goal for today.

– In one movement, we will take the bar from the ground directly into a squat clean and into a thruster to finish with the bar overhead.

MC: “Down to Earth” (Time)

7 Rounds:

200M Run

7 Thrusters (115/85)

7 Bar- Facing Burpees

– Here we will touch a little bit of cardio, weightlifting and gymnastics.

– We expect this simple triplet workout to take between 14-20 minutes to compete.