CrossFit – Fri, May 26


CrossFit – Fri, May 26

Lowry CrossFit – CrossFit

Bulletin Board

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


1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold

Power Snatch (Build To A Heavy Set of 3


– Reps should be performed touch and go.

– Reps should all be caught above parallel.

– The barbell should not be rested on the legs or in the hip crease between reps.

– Score: Heaviest set of 3.


With An Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Snatch Grip Push Jerks (From Back Rack)

5 Power Snatches

With A Light Weight…

5 Power Snatches

With A Moderate Weight…

3 Power Snatches

Keep making weight jumps if needed until you are ready to attempt your heavy set of 3.

“Strict Press” (AMRAP – Reps)

3 Sets For Total Reps:

Max Strict Press @ 60%

Rest 2 Minutes Between Sets.

– Barbell should come from a rack.

– Athletes should use the same weight for all 3 sets.

– Leave 1-2 reps in the tank each set. The goal here should be to stay within 5 reps of the previous score for each set (if you get 15 reps the first set, shoot for 10 or more in the next set).

– Score: Enter weights used for each set.

1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Run

For Time:

1,600 Meter Run


– Conditioning Category: High Threshold

– Complete this at a running track if you can.

– Score: Time. Update your PR if it applies.


– If your goal is to beat your current PR, figure out what pace per 400m you need to hold in order to do so.

– If your current time is 8:00, and you want to beat your time by 10 seconds, you’ll need to hold just under a 2:00 per 400m pace.

– Often times when doing a mile time trial athletes will just try to go as fast as they can the whole time and by the last lap, they are completely gassed. Instead of doing this, try to pick a pace and hold it throughout. If you have a kick at the end, pick up the speed and finish strong.


400m Easy Jog

5 Minutes of Line Drills (Quad Stretch, Knee High, Soldier Kicks, etc.)

200m at Mile Pace

30s Rest

200m at Mile Pace

Rest 2-5 Minutes Before Beginning Time Trial

“Max Calorie Row AMRAP 15” (AMRAP – Reps)


Max Calorie Row

Every 3 Minutes [0-3-6-9-12]:

Unbroken Set of Toes to Bar

– Flow: Athletes will begin with an unbroken set of toes to bar then head to the rower and accumulate as many cals as possible until the 3:00 mark. At the 3:00, athletes head back and complete another set of toes to bar, then head back to the rower.

– Athletes should not go to failure on the toes to bar. Leave about 3-5 reps in the tank each round.

– The monitor does not need to be reset each round.

– Score: Enter total cals + total toes to bar completed over the course of the 15 minutes.