MONDAY 6.28.21


MONDAY 6.28.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Grit Squats – Week 2A

3 Supersets:

“X” Back Squats

“X” Front Squats

Rest 2:00 between sets.

– Building off of last week’s Grit Squats.

– Super set means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 1

10 Back Squats 62%

5 Front Squats 62%

Set 2

8 Back Squats 67%

5 Front Squats 64%

Set 3

6 Back Squats 72%

5 Front Squats 66%

MC: “Jack Of All Trades” (Time)

For Time:

2,000 Meter Row

30 Bar Muscle-ups

40 Thrusters (115 / 85 lb)

– Conditioning Category: Threshold

– Using the row to pre-fatigue our bar muscle-ups and thrusters.

– This should be a weight that we could complete at least 20 unbroken thrusters when fresh.

– If we can complete 8+ Bar Muscle-ups unbroken when fresh, let’s complete this station as written.

– Score: Time



– 4,000m Bike

– 2,000m Ski

– 1 Mile Run


– Reduce Reps

– Banded Bar Muscle-Ups

– Jumping Bar Muscle-Ups

– 50 Chest to Bar Pull-Ups

– 60 Chin Over Bar Pull-Ups


– Reduce Weight

– Sub Dumbbells or Kettlebells

– 80 Wallballs

EC: Metcon (Weight)


Body Armor

3 Rounds For Quality:

100m Double Kettlebell Overhead Carry

50m Double Kettlebell Front Rack Lunge

25m Kettlebell Death March

*Athlete’s choice on loading. Can build or use the same weight across.

– Take your time moving through this final piece. Quality over speed and load here.

– Athlete’s choice on loading. Can build or use the same weight across.

– Enter the 3 heaviest weights used on each movement.