WEDNESDAY 11.18.20


WEDNESDAY 11.18.20

Lowry CrossFit – CrossFit

De-Load Week.

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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MC: “Doce” (3 Rounds for reps)

3 Rounds of AMRAP 4, resting 4:00 between:

27/21 Calorie Row

21 Power Cleans

15 Burpee BJO (24″/20″)
Round 1- 135/95

Round 2- 115/85

Round 3- 95/65



– We’ll complete as many rounds and reps as possible in these fast-paced intervals

– With rest built in, look to bring the intensity today

– The weight decrease each round will allow us to maintain similar scores despite being fatigued

– The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total

– This gives us at least 1 minute to complete burpee box jump overs


– When choosing weights, consider the following set suggestions:

1st Bar: 3-4 Sets Today

2nd Bar: 2-3 Sets Today

3rd Bar: 1-2 Sets Today


– You can jump up or step-up out of the burpee

– Jump-up to the box for “RX”

– There is no need to stand to full extension on top of the box


– 21/15 Cal AAB

– 400M Run

1: Metcon (Weight)

Body Armor

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2:00 between sets


– An upper body push/pull piece to finish the day.

– We want to try and have the negative of the movement slower than the concentric part of the movement on the bench press and bent-over rows.

– This tempo allows us to slowly load and build strength throughout the full range of motion.

– Emphasize technique and control overloading.