CrossFit – Tue, Mar 14


CrossFit – Tue, Mar 14

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

“Clean Complex” (Weight)

On the Minute x 10 Sets:

1 Power Clean

1 Hang Squat Clean

– Athletes should aim to use the same weight across.

– Both reps should be completed before putting the bar down.

– Somewhere between 65-75% of your 1RM clean is a great place to be. (81KG – 94KG

– Score: Enter weights used for each set incase you needed to go up or down in weight on any set.


With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Front Squats

5 Hang Squat Cleans

With A Light Weight:

1 Power Clean + 1 Hang Squat Clean

With A Moderate Weight:

1 Power Clean + 1 Hang Squat Clean

…Make more jumps if needed until you reach your working weight.

“Lead Foot” (3 Rounds for reps)


27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes


21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes


15/9 Calorie Row

15 Burpees

15 Pull-ups

– Conditioning Category: Threshold. Athletes should move through each interval at their maximum sustainable pace.

– 1st Interval: Athletes should try to get as close to finishing one round as possible.

– 2nd Interval: Athletes should try to get Into the second round.

– 3rd Interval: Athletes should come close to finishing two rounds.

– Score: Enter rounds + reps completed each round.



– Short work time with a long rest means we should push the pace each round.

– Have a plan on how we are breaking up the pull-ups and toes to bar

– Too slow burpees can zap reps from our scores. Find discomfort and lean into it.


– We are pushing the pace here, but smooth strong strokes will keep our breathing under control heading into the burpees.

– Flat feet in the straps and an engaged grip will give us a bit more power in our strokes.


– We will be fatigued when we get here, so planned breaks ahead of time will get us through these sets quicker than simply going to failure.