CrossFit – Tue, Feb 14


CrossFit – Tue, Feb 14

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 1:30 x 10 Sets:

*Start Around 65% and Build


– Athletes can drop the bar between reps for the 3’s and 2’s.

– Aim to build in weight over the 10 sets. We’ll build toward a heavy weight here by the last set but we are not necessarily looking to hit a PR.

– Repeating the same weight for multiple sets is totally okay.

– Score: Enter weights used for each set.


With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Hang Power Snatches

5 Hang Squat Snatches

Load up to 65% hitting 1 squat snatch each time you need to make a jump in weight.

“Hang Gliding” (AMRAP – Rounds and Reps)


4 Dumbbell Hang Power Snatches (Each Arm)

6 Toes to Bar

24 Double Unders

Dumbbell: 50/35lb

– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.

– Dumbbell Hang Snatches: Perform 4 reps on one arm before switching to the other arm and completing 4 reps. Reps should be completed in 30 seconds or less.

– Toes To Bar: Reps should be completed in 45 seconds or less.

– Double Unders: Reps should be completed in 45 seconds or less.

– Score: Total Rounds + Reps.


– In the Open, we typically see some form of a cyclical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.

– Aim for unbroken hang snatches. Your cycle speed can be adjusted as needed based on how you are feeling.

– Aim for 1-2 sets of toes to bar. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.

– See if you can go unbroken on the double unders.

– With lots of transitions, let’s be intentional about moving from movement to movement.



– Reduce Reps

– Reduce Loading

– Sub Kettlebell Swings

– Sub Barbell


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest


– Sit-Ups


– Reduce Reps

– 36 Single Unders

– 45s Time Cap

– 45s Effort On Any Machine

“Power Play” (AMRAP – Reps)

5 Sets:

1:00 Max Power Snatches 75/55lb

1:00 Max Bar-Facing Burpees

Rest 2:00 Between Sets.

– Athletes will be required to jump over the bar. A two foot take off is not required but both feet must leave the ground.

– Score: Enter total power snatch + bar-facing burpee reps completed each set. Your overall score will be the lowest number of reps completed in any round.