Lowry CrossFit – CrossFit
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1: Metcon (Weight)
On the Minute x 10:
2 Box Squats
– All sets at 60% of 5RM Back Squat (up 5% from last week).
– This will be a back squat to a box.
– Set the box height at parallel.
– Input the weight you used across as your score.
2: Metcon (Weight)
Athlete’s Choice (Choose One):
A) Same distance as last week. Increase weight.
B) Same weight as last week, extend distance.
A) On the 3:00 x 3 Sets:
50′ Double Dumbbell Walking Lunge
B) On the 3:00 x 3 Sets:
75′ Double Dumbbell Walking Lunge
– Dumbbells must be in proper rack position (hands on handles).
– Aim to build in weight over the 3 course of the 3 sets.
– These should get pretty heavy but remember that form trumps load.
MC: “A Thousand Words” (Time)
Teams of 2
For Time (30 Min Time Cap):
1600 M Row
20 Rounds of “Macho Man”
Barbell – 155 / 105 lb
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
One person working at a time. Partition reps anyway you see fit.