TUESDAY 10.1.19


TUESDAY 10.1.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Front Rack Mob

Barbell Warm-Up

1: Metcon (Weight)

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Low Hang Power Clean

This 3-movement complex is intended to be one giant set, completed without dropping the bar

The first three sets are at a percentage of your 1RM Clean (60-63-66%)

Build to a heavy complex over your last 3 sets

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

MC: “Ecod” (3 Rounds for time)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between
Round 1: 135/95

Round 2: 115/85

Round 3: 95/65


4 minutes on / 4 minutes off in this fast paced 3-round interval workout

The weights decrease with each round, but the reps stay the same

The goal is to try to beat your score each time

Every weight used today should be something you can cycle for at least sets of 5-7 within the workout

There is no need to stand to full extension on the box during the burpee box jump overs

Record total reps per round (with a single calories counting as a single rep). A full round is 63 reps for males, 57 for females.

EC: Metcon (No Measure)


Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)

Minute 2: 50′ Handstand Walk
Sets: 60-65-70-70-70% of 1RM Clean


Alternating on the minute between barbell positioning and gymnastic skill

You’ll stand on a 3″ riser for the pausing deficit clean pulls

The pauses take place at 2 positions for 2 seconds each:

Just below the knee

Just past the knee

These pauses allow you to focus on the critical knee movement out of the way, as well as the “redip” beneath the bar

The movement finishes with a pull, or extension with long arms