CrossFit – Fri, Dec 2


CrossFit – Fri, Dec 2

Lowry CrossFit – CrossFit

Bulletin Board


Saturday December 3rd.


It’s that time of the year to get gussied up and celebrate the holidays with your CrossFit family. Please join us at the FltyeCo Tower (formerly Punch Bowl Social) for a fun night of hanging out, playing games and enjoying an adult beverage or two with your favorite CF peeps. We have reserved the “Tarmac” area, which is right next to the bowling lanes on the first level. LCF will pay for a few or more rounds of drinks just like last year.

Can’t wait to celebrate with all of you!

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

“Kalua Pork” (Time)


For Time:

5 Rounds

10 Lateral Burpee Over Bar

5 Power Clean (185/125)

Target Time:  4-5 minutes

Time Cap:  9 minutes


How to Pace:  PAIN CAVE! I want you to hurt. Attack and don’t stop until the wheels fall off.

How it should Feel:  PAIN! “Fran” should seem like a walk in the park after this one.

This workout can be approached in 2 different ways. Strong athletes should stay steady on the burpees (not fast) and try for unbroken cleans. Smaller athletes can attack the burpees and settle into fast singles on the bar. Play to your strengths.


Lateral Burpee Over Bar : Stay low, and please don’t stop moving. We want a sprint, but these can’t be all out too early. Be aggressive but also controlled enough to get right back to the bar. Save the all-out sprint until the final set.

Power Clean : Weight should be moderately heavy (70% or less of 1RM) and could be done “touch and go” or fast singles.


The SCALING aim should all for non-stop movement throughout the 5 rounds.

Scaling option to finish near the target score:

5 Rounds

8 Lateral Burpee Over Bar

4 Power Clean (155/105)

Power Snatch (3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 70-73% 1 RM Power Snatch)

Snatch Pull (5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 83% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch)