Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Positions – Static Hold Benchmark

Build to a Heavy:

:15s Overhead Squat Hold

– Aiming to build some strength and stability in our squat and overhead positions in this cycle.

– Movement quality is top priority. Let’s be sure not to sacrifice our positioning by putting a weight on the bar that our body is not yet ready for.

– Set up a clock or have someone count :15s out loud to ensure that we hold for the entire 15.

MC: “Check the Box” (AMRAP – Rounds and Reps)


Buy-In: 2,000/1,800 Meter Row

Max Rounds With Time Remaining:

2 Power Snatches

4 Overhead Squats

8 Box Jump Overs (30″/24″)

Barbell: 135 / 95 lb

– Conditioning Category: Threshold

– You’ll begin this workout by completing a 2000/1800m row. After the row is complete you’ll work through as many rounds of snatches, overhead squats, and box jump overs as possible.

– Your score will only include your rounds and reps completed on the bar and box, NOT the rower.

– The bar should be a weight you could complete 15+ overhead squats unbroken when fresh.

– The row should take less than 10 minutes to complete.