CrossFit – Tue, Aug 8


CrossFit – Tue, Aug 8

Lowry CrossFit – CrossFit

Bulletin Board

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


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

Snatch (Squat Snatch
Set 1: 10 Snatches @ 52%
Set 2: 8 Snatches @ 61%
Set 3: 6 Snatches @ 70%
Set 4: 10 Snatches @ 55%
Set 5: 8 Snatches @ 64%
Set 6: 6 Snatches @ 73%
*Rest 1-2 minutes )


– These reps should be performed touch and go.

– Athletes should perform all reps as squat snatches.

– Score: Enter weights used each set.


10 Empty Barbell Snatch Grip Deadlifts

8 Empty Barbell Overhead Squats

6 Empty Barbell Hang Power Snatches

4 Empty Barbell Hang Squat Snatches

2 Squat Snatches

*Build to 52%

Bench Press (For Total Load:
Set 1: 8 Bench Press
Set 2: 5 Bench Press
Set 3: 3 Bench Press
Set 4: 1 Bench Press
Set 5: 3 Bench Press,
Set 6: 5 Bench Press
Set 7: 8 Bench Press

Rest 1-2 minutes


– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Athletes should begin their first set at ~80% of their 1RM bench press. From there, athletes will choose their weights.

– Score: Enter weights used for each set.


10 Push-Ups

10 Empty Barbell Bench Press

5 Light Bench Presses

*Build to 80% hit 3-4 reps each time you make a weight jump.

“Boat Race” (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.

– Overview: This is a repeat workout from 8.16.22. Athletes will be challenged to push the pace each round in this workout. The big goal here is to see if you can complete each round in roughly the same amount of time or even speed up each round.

– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.

– Run: Should be completed in 2:15 or less.

– Note: The run should start and end at your rower. After you complete your run each round, record your time and figure out when you start up next.

– Score: Total time including rest.


– With rest built in, the goal is to find an aggressive pace for each of the three rounds.

– While we want to be aggressive, we still want to balance the speed across the row and the run.

– Treat the whole workout like you’re completing 1000 meter rowing sprints. We would try and maintain the same pace on the first 500 and second 500. Instead of another 500 on the rower, we have a 400 meter run.

– Go by feel and try to put an equally strong effort into both movements.



– Reduce Distance

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run


– Reduce Distance

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run

– 30 x 10m Shuttle Run