Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

20 Cal Bike

Banded Shoulder Distraction

Hip Halo

Barbell Warm-Up

1: Hang Power Snatch (On the Minute x 8)

2 Hang Power Snatches (Knee Level)

Sets 1-2: 56%

Sets 3-4: 60%

Sets 5-6: 64%

Sets 7-8: 68%

2: Power Snatch (In a 5-Minute Window: )

Build to a Moderately Heavy Power Snatch


With a short 5 minutes to build, we can look to take somewhere around 5 attempts at a moderately heavy single power snatch

Build in load with each set, but the aim here is to keep the weights moderate and form excellent

1: “Bike Drop” (Time)

Teams of 3, with a 30:00 Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

One athlete works at a time in this team of 3 workout, splitting reps however you see fit

The barbell weights increase with each round as the reps decrease

These two movements are ideally completed at the same weight, unless there is a huge difference in capacity

Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights

We’ll likely choose our barbell weight based off the Power Snatch

Use the following guidelines when choosing weights

First 2 Bars: Can complete at least 7-15 reps during the workout

Next 2 Bars: Can complete at least 3-7 reps during the workout

Last Bar: Can complete at least 1-3 reps during the workout

Complete as much work as you can before the 30 minute cap

If you hit the cap, put 30:00 as the score and note total completed reps in the notes

Mixed teams will complete the following bike calories:

2 Girls, 1 Guy: 60

2 Guys, 1 Girl: 65