CrossFit – Fri, Oct 20


CrossFit – Fri, Oct 20

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

Power Snatch (
On the 2:00 x 5 Sets:
2 Power Snatches

*Use The Same Weight Across


– Reps can be completed touch and go or as singles.

– All sets should be completed at the same weight.

– Athletes should aim to use 85-90% of their 1RM power snatch across or something slightly heavier than last weeks 5×3.

– Score: Enter the weight used across.


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…

3 Power Snatches

With A Moderate Weight…

3 Power Snatches

Build To Working Weight

“More Power to You” (No Measure)

“More Power To You!”

For Time [Partition However]:

45/36 Calorie Bike Erg

45 Power Snatches 95 / 65 lb

45 Pull-ups

Time Cap: 10 Minutes
– Overview: This workout can be completed in any order you’d like. Grip and shoulder fatigue will be major factors here.

– Bike: Should be completed in 3:00 or less (total).

– Power Snatches: Should be completed in 3:30 or less (total). Loading should not exceed 60% of your 1RM power snatch.

– Pull-Ups: Should be completed in 3:30 or less (total).

– Score: Total time. If capped, add 1s for every incomplete rep


– Athletes should be mindful that the power snatches and the pull-ups are going to directly interfere with one another.

– Choose a strategy that is going to keep you moving throughout.

Some potential break-up strategies:

3 Rounds:

15 Pull-Ups

15 Power Snatches

15/12 Cal Bike



Power Snatches

Cal Bike (Ladies do 6 cals each round)

3 Rounds:

15 Pull-Ups

8/6 Cal Bike

15 Power Snatches

7/6 Cal Bike

3 Rounds:

8 Pull-Ups

4/3 Cal Bike

8 Power Snatches

4/3 Cal Bike


3 Rounds:

7 Pull-Ups

4/3 Cal Bike

7 Power Snatches

3 Cal Bike



– Reduce Reps

– 45/36 Cal Row

– 36/28 Cal Assault or Echo Bike

– 36/28 Cal Ski

– 36/28 Cal Air Run

– 600m Run


– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings


– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows