CrossFit – Fri, Jun 16


CrossFit – Fri, Jun 16

Lowry CrossFit – CrossFit

Bulletin Board

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


30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Snatch (Squat Snatch
Build To A Heavy Touch and Go Double


– Both reps should be squat snatches.

– Score: Load

Warm Up

With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Squat Snatches

At A Light Weight…

3 Squat Snatches

At A Moderate Weight…

2 Squat Snatches

Keep making weight jumps until you reach your heavy double.

“Strict Weighted Pull-ups” (Weight)

Strict Weighted Pull-ups

3 Rounds:

7 Weighted Strict Pull-ups (Heavy)

5 Weighted Strict Pull-ups (Heavier)

3 Weighted Strict Pull-ups (Heaviest)

Rest 1-2 Minutes Between All Sets.

– Add weight as the reps drop. Use a weight belt or squeeze a dumbbell between the legs.

– Use the same weight for each designated rep number across the 3 sets. For example, if you used 10# for the 7’s in round one, do that for rounds 2 & 3 as well.

– If you are unable to add weight, use bands and reduce the assistance with each set.

– Score: Total Load (Load For 7 + Load For 5 + Load For 3)


– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

“Quantum Leap” (Time)

10 Rounds For Time:

7 Power Snatches 75 / 55 lb

7 Toes to Bar

7 Box Jumps (24″/20″)

Time Cap: 18 Minutes

– Overview: In this 10 round triplet, athletes will be challenged to push the pace while also maintaining average split times. Let’s see if we can make our last round look the same as our first round.

– Power Snatch: Less than 30s to complete. Loading should be light enough to complete unbroken sets every round.

– Toes To Bar: Completed in less than 30s each round.

– Box Jumps: Less than 30s to complete each round. Athletes should fully stand on top of the box each rep.

– Score: Total Time


– Aim for unbroken sets on the barbell each round.

– Let’s break the toes to bar as needed each round. Our grip is going to feel fatigued from the barbell so let’s be mindful of this early on.

– Settle into a steady pace on the box jumps.



– Reduce Loading

– Reduce Reps

– Dumbbell Snatch

– Kettlebell Swings


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups


– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Lateral Squat Jumps Over Barbell