CrossFit – Fri, Oct 14


CrossFit – Fri, Oct 14

Lowry CrossFit – CrossFit

Bulletin Board

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

This is our deload week and you’ve earned a little extra rest!

We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!

Push Jerk + Jerk (5 Rounds for weight)

2 Push Jerk + 2 Jerk @ 6.5/10 RPE

2 Push Jerk + 2 Jerk @ 7/10 RPE

1 Push Jerk + 1 Jerk @ 8/10 RPE

1 Push Jerk + 1 Jerk @ 8.5/10 RPE

1 Push Jerk + 1 Jerk @ 9/10 RPE

Back Squat (5X2)

5×2 Back Squat @ 81% 1RM Back Squat

Front Squat (10X3)

10×3 Front Squat @75% 1RM Front Squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Target Time:  13-15 minutes

Time Cap:  18 minutes


How to Pace:  CHALLENGE!

An old classic where back in the day the weight was everything. Now you are a well-oiled machine ready to blow the roof off and not look back. Set a pace off the start and see if you can hang on!

How it should Feel:  GASSY! She’s not nice to you, legs will swell up like a balloon, and the run will feel like you’re running in sand. Everything you are feeling is normal, stay calm and don’t let off the pedal.


Run: Very important to approach this within your limitations and not overly aggressive. Effort should be moderately fast (75%+) and adjusted as you get deeper into the rounds. Save the hard push until the last round. Goal should be to run under 2 minutes.

Overhead Squat : Light weight (under -40%) so squat snatch and get right into it. All sets should be completed unbroken while being mindful not to pump through the reps, but rather stay smooth and steady to keep your legs from blowing up.


The SCALING aim is to keep the run aggressive while maintaining unbroken squats.

Scaling option to finish near the target score:

5 Rounds

300m Run

15 Overhead Squats (75/55)