Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Pausing Front Squat Complex
1 Pausing Front Squat (3s in bottom)
1 Front Squat
*Based off 1RM Front Squat
– 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 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.