CrossFit – Mon, Oct 17


CrossFit – Mon, Oct 17

Lowry CrossFit – CrossFit

Bulletin Board

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

Pause Snatch Balance 2-2-1-1-1 (5 Rounds for weight)

2 Pause Snatch Balance @ 6/10 RPE

2 Pause Snatch Balance @ 6/10 RPE

1 Pause Snatch Balance @ 7/10 RPE

1 Pause Snatch Balance @ 7/10 RPE

1 Pause Snatch Balance @ 7/10 RPE

Back Squat (10×3 Back Squat @73% 1RM Back Squat)

Front Squat (3×2 Front Squat @88% 1RM Front Squat)

“Titanic” (Time)

For time:

40 Double Dumbbell Snatches (2×50/35)

120 Double Unders

20 Devils Press (2×50/35)

120 Double Unders

10 Burpee Dumbbell Squat Clean Thruster (2×50/35)

Target Time:  sub 10 minutes

Time Cap:  14 minutes


How to Pace:  CHALLENGE! Push the pace movement to movement.

How it should Feel:  GASSY into LACTIC ACID PARTY! The lungs and legs are likely going to be lit!


Double Dumbbell Snatch :  Aim for no more than 4 sets. Only one head of each of the dumbbells needs to touch the ground each rep. Hinge at the hips and keep the core engaged!

Double Unders :  These are ideally done in bigger sets (40+ at a time). However, it is smart to evaluate yourself halfway through. If you’re feeling fatigued – take an extra break!

Dumbbell Devil Press :  When you need to rest, rest at the bottom. Release your grip a little at the bottom during the burpee and then BIG hip drive up!

Burpee Squat Clean Thruster :  There are only 10 of these and then you’re done. Hang on and finish strong. Again – rest at the bottom of the burpee.