CrossFit – Mon, Jan 30


CrossFit – Mon, Jan 30

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold

Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 1 Rep @ 78%

Set 2: 1 Rep @ 81%

Set 3: 1 Rep @ 83%

Set 4: 1 Rep @ 81%

Set 5: 1 Rep @ 86%

Set 6: 1 Rep @ 88%

*All Percentages Based off 1RM snatch)

“Karabel” (Time)

10 Rounds For Time:

3 Power Snatches 135/95lb

15 Wallballs 20/14lbto 10/9ft.

Time Cap: 18 Minutes

– Conditioning Category: Threshold

– Power Snatch: Loading should not exceed 70% of 1RM power snatch. Reps should take less than 1:00 each round.

– Wallballs: Reps should be completed in less than 1:00 each round.

– Score: Total time it takes to complete the workout.


– It is likely that singles on the power snatches will be the most sustainable strategy for the barbell. If the barbell is something you are more confident in cycling however, hold on for touch and go sets.

– Let’s aim for 1-2 sets on the ball throughout. If you are going touch and go on the barbell, 3 sets may be needed at some point. Let’s aim to keep all breaks on the ball 5 seconds or less.

– This will be a great pacing test for us. Take a look at the clock after round 1, that way you can see how your pacing was after the workout is complete (divide your overall time by 10, then compare that number to your first round time).



– Reduce Loading

– Reduce Reps

– Sub Dumbbell(s)

– Kettlebell Swings


– Reduce Reps

– Reduce Target Height

– Reduce Loading

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

Run + Legless (Extra credit) (Time)

Run + Legless

On the 1:30 x 10 Rounds:

200 Meter Run

1 Legless Rope Climb (15ft.)

– The 200m runs should take 1:00 or less.

– The legless rope climbs should take :30s or less.

– Score: Enter how long each round takes. Overall score will be your slowest round.


200M RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run


– Reduce Height

– Reduce Rounds

– 5 Strict Chin-Ups = 1 Legless

– Hand Over Hand Sled Pulls

– Regular Rope Climbs