CrossFit – Mon, Sep 4


CrossFit – Mon, Sep 4

Lowry CrossFit – CrossFit

Bulletin Board

REVISED LABOR DAY SCHEDULE: 9:00am WOD. **All other classes cancelled. PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to 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 Cycling” (Weight)


21 Power Snatches @ 50% 105LB

15 Power Snatches @ 60% 126LB

9 Power Snatches @ 70% 147LB

Max Power Snatches @ 80% 168LB

– Power snatch reps can be performed in singles or sets.

– Percentages are based off your 1RM power snatch.

– After the last snatch at 70%, athletes will jump to 80% and complete as many snatches as they can in the time remaining.

– Use 1 barbell and change out the weights.

– All reps should be caught above parallel.

– Score: Enter reps completed at 80%


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 50%

“Front Squat E3MOM” (Weight)

On the 3:00 x 5 Sets:

5 Front Squats

*Use Same Weight Across

– Aim to complete the 5×5 at 75-80% of your 1RM.

– Barbell should come from a rack.

– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.

– Score: Enter Loading


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats (Light Weight)

3 Front Squats (Moderate Weight)

Build To Working Weight

“Window Shopper” (Time)

For Time:

50 Wallballs 20 / 14 lb to 10/9ft.

50/40 Calorie Row

50 Dumbbell Snatches 50 / 35 lb

50/40 Calorie Row

50 Wallballs 20 / 14 lb to 10/9ft.

Time Cap: 15 Minutes

– Overview: Athletes will be challenged to pace out this workout in a way that allows us to finish faster than we start. This one is all about who can stay strong in the back half.

– Wallballs: Reps should take 2:30 or less to complete.

– Row: Should take 3:30 or less to complete.

– Dumbbell Snatch: Reps should take 2:30 or less to complete.

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


– Aim to complete the same number of sets on the first 50 wallballs as the last 50. Athletes can shoot for 1-5 sets here. The shorter the set however, the quicker the rest should be.

– Let’s settle into a moderate pace on the rower. If we can hold roughly 15/12 cals per minute, we are in a great spot! This should be a pace we think we can hold after the dumbbell snatches as well.

– If we have the capacity to hold on for unbroken dumbbells snatches, let’s do it. Before you break, start switching hands on the floor as opposed to in the air so you can catch your breath and slow things down a bit.

– The second row and the second set of walballs should mirror the first the first sets. This workout is going to be all about who can hold strong through the finish. If anything, let’s try to be more conservative at the start and try to push the end.



– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 1.5 x Air Squats


– Reduce Cals

– 3:30 Cap

– 50/40 Cal Bike Erg

– 40/32 Cal Ski, Echo Bike, or Assault Bike

– 40/32 Cal Air Run

– 32 Shuttle Runs (25ft. Out + 25ft. Back)

– 600m Run


– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches