MONDAY 5.4.20


MONDAY 5.4.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Front Squat + Thruster Complex

On the 1:30 x 5 Sets:

1 Pausing Front Squat

1 Front Squat

1 Thruster
Set 1: 50% of 1RM Front Squat

Sets 2-5: Build to Heavy Complex



This barbell complex is designed to train your technique and power in the front squat and thruster

The bar comes out of the rack for each set

Each set is meant to be completed without dropping the bar

Rounds begin on the 0:00-1:30-3:00-4:30-6:00

You’ll start at 50% of your 1RM Front Squat for set 1 and build in loading from there

Pause for 2 seconds in the bottom of the Pausing Front Squat

MC: “Workaholic” (Time)

3 Rounds:

30/20 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Thrusters (95/65)


“”Workaholic”” is a repeat workout from 9.25.19

There is no rest between these 3-round couplets

Looking for these 6 total rounds to take around 15-22 minutes to complete

Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets

Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break

Choose a thruster weight that allows you to complete the 15 reps within 2 sets