Lowry CrossFit – CrossFit
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1: Metcon (Time)
15 Thrusters (50%)
10 Thrusters (57%)
5 Thrusters (65%)
All percentages based on 1RM Front Squat:
15 Thrusters @ 50% of 1RM Front Squat
10 Thrusters @ 57% of 1RM Front Squat 5 Thrusters @ 65% of 1RM Front Squat
– Single barbell, changing weights as we go.
– No racks for this workout. All sets come from the ground.
– Sets do not need to be completed unbroken.
MC: “4th Down” (AMRAP – Rounds and Reps)
24/18 Calorie Row
24 Single Dumbbell Alternating Power Snatches
Rest 4 Minutes
18/14 Calorie Row
18 Single Dumbbell Alternating Power Snatches
Rest 4 Minutes
12/9 Calorie Row
12 Single Dumbbell Alternating Power Snatches
Dumbbell – 50 / 35 lb
Barbell – 75 / 55 lb
– Conditioning Category: Sprint
– Aiming to get out of the comfort zone today with light loads, moved fast.
– Dumbbell is light enough to complete each set unbroken. 30+ reps when fresh.
– Thruster is light enough to be a single break at most per set. Also 30+ reps when fresh.
– There will be 3 scores. Rounds + Reps on each part and the leaderboard will show your sum total.
EC: Metcon (No Measure)
Accumulate The Following Totals:
2:00 L-Sit (Choice Of Parallettes Or Rings)
3:00 Hip Extension Hold
4:00 Bottom Of Air Squat
– Not for score. For quality.
– Partititon as desired. Athlete’s can chip away at the totals in any order.
– Hanging L-Sit
– Hollow Hold
HIP EXTENSION HOLD
– Superman Hold
– D-Ball or Sandbag Bear Hug Hold