CrossFit – Tue, Apr 11


CrossFit – Tue, Apr 11

Lowry CrossFit – CrossFit

Bulletin Board

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


1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

Clean and Jerk (
6 Sets:
Set 1: 2 Clean and Jerks 82%

Set 2: 2 Clean and Jerks 84%

Set 3: 2 Clean and Jerks 86%

Set 4: 2 Clean and Jerks 84%

Set 5: 2 Clean and Jerks 86%
Set 6: 2 Clean and Jerks 88%

*Rest 1-2 minutes between sets)


– Reps do not need to be touch and go. Barbell can be dropped between reps.

– These can be squat or power cleans as well as split or push jerks.

– Score: Enter weights used for each set.


With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

…Keep making weight jumps until you reach 82%.

“Espn 8 The Ocho” (Time)

8 Rounds For Time:

200 Meter Run

4 Bar Muscle-ups

8 Clean and Jerks 115/85lb

– Feel: This workout should feel like intervals of bar muscle-ups & clean & jerks with a “recovery run” between. The barbell should feel light-moderate and the muscle-ups should be completed in 1-2 sets.

– Run: Less than 1:15 each round.

– BMU: Less than 1:00 each round.

– C&J: Less than 1:00 each round.

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


– Let’s try to choose a strategy that we can stick to for all 8 rounds.

– Options on the barbell are unbroken sets, quick singles, or a mix of small sets and singles. Choose something you KNOW you can stick with for the whole workout.

– Options on the bar muscle-ups are unbroken or 2 sets. We want to again, pick something we know we can stick with. If you will need to do singles, we highly suggest bringing these reps down to 2 or 3 per round or using a band.

– The run should be paced according to how the other movements feel.



– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

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


– Reduce Reps

– Banded

– Jumping

– Chest To Bar Pull-Ups

– Pull-Ups

– 4 Burpee To Target (6″)


– Reduce Reps/Loading

– Sub Dumbbells

– Cleans Only

– Jerks Only