SATURDAY 3.13.21


SATURDAY 3.13.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Clean Complex

On the 1:30 x 5 Sets:

1 Squat Clean + 1 Front Squat

– Looking to get the legs moving after a small break this week knowing that squats may be a movement we see in next week’s open workout.

– We also want to give the arms a break today by keeping barbell below the head.

All Percentages Based Off 1RM Clean & Jerk:

Set 1- 60% of 1 RM Clean & Jerk

Set 2- 65% of 1 RM Clean & Jerk

Set 3- 70% of 1 RM Clean & Jerk

Sets 4+5- 70-75% of 1 RM Clean & Jerk

2: “Tri Sprint Intervals V1” (AMRAP – Reps)

5 Rounds:


30/20 Calorie Row

20/15 Calorie AAB

Max Shuttle Runs (10 Meters)

Rest 4 Minutes Between Rounds

– Conditioning Category: Sprint

– Looking to turn off the brain and just move today. This is a day to “de-stress” from the open workout and gear up for a potential second go on Monday.

– Athlete’s choice on intensity.

– For shuttle runs, athletes can run “wall to wall” if space allows or just step over the line indicating the end of a 10m section with one foot. It will not be necessary to bend over and touch the ground.

– Score: 5 scores to enter with your overall score being your lowest number of shuttles on any round.