CrossFit – Tue, Jul 18


CrossFit – Tue, Jul 18

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

“Power Snatch X Burpees” (AMRAP – Reps)

On the Minute x 10:

3 Power Snatches @ 65% 136LB

“X” Bar-Facing Burpees

– Power snatches can be performed touch and go or as singles.

– All reps should be caught above parallel.

– Use the same weight across all sets.

– Athletes can use the whole minute to accumulate burpees or stop 10-20s early to rest and reset for the next minute.

– Score: Enter the number of burpees accumulated each minute. Overall score will be the lowest round.


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

5 Bar-Facing Burpees

With A Light Weight…

5 Power Snatches

With A Moderate Weight…

3 Power Snatches

Keep making weight jumps if needed until you reach 65%

Bench Press ([WAVE 1]
5 Bench Press @ 75%
4 Bench Press @ 78%
3 Bench Press @ 80%
2 Bench Press @ 83%
1 Bench Press @ 85%
[WAVE 2]
5 Bench Press @ 78%
4 Bench Press @ 80%
3 Bench Press @ 83%
2 Bench Press @ 85%
1 Bench Press @ 88%
*Rest 1-2)


– Barbell should be taken from a rack.

– 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.

– Reps should be performed unbroken each set.

– Score: Enter weights used for each set.


10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building hitting 1-2 reps at a time until you reach 75%

“Zoom Zoom” (5 Rounds for reps)

5 Rounds x AMRAP 3:

30/24 Calorie Air Assault Bike

60 Double Unders

Max Power Snatches 95 / 65 lb

Rest 3 Minutes Between Rounds.

– Overview: Athletes will need to push the pace on the bike and double unders in order to have some time on the barbell in this workout.

– Bike: Should be completed in 1:45 or less each round.

– Double Unders: Should be completed in 1:00 or less each round.

– Power Snatches: Athletes should have at least 15s on the barbell each round. Loading should not exceed 55% of your 1RM power snatch.

– Score: Enter power snatch reps completed each round (do not include bike and double unders).


– Let’s aim to be off the echo bike by the 1:45 mark each round. Reduce the cals if needed. Athletes will need to push the pace here a bit.

– Aim for unbroken sets of double unders each round. We need to buy ourselves some time on the barbell so we need to be a bit more aggressive than we want to be.

– By the time we get to the barbell we are going to be a bit fatigued but we can always go for singles if needed. Shoot for a big touch and go set, smaller touch and go sets, or singles. Really no right or wrong here.


– 30/24 Cal Ski

– 40/30 Cal Bike Erg or Row

– 30/24 Cal Air Run

– 500m Run


– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 60s Effort On Any Machine


– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings