CrossFit – Tue, May 16


CrossFit – Tue, May 16

Lowry CrossFit – CrossFit

Bulletin Board

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30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Snatch (Squat Snatch
6 Sets:
Set 1: 2 Snatches @ 79%

Set 2: 2 Snatches @ 81%

Set 3: 2 Snatches @ 83%

Set 4: 2 Snatches @ 81%

Set 5: 2 Snatches @ 83%

Set 6: 2 Snatches @ 85%
Rest 1-2 Min between sets)


– Athletes must complete these reps unbroken (touch and go).

– All reps should be squat snatches.

– Weights will work up, then come back down, then work back up again.

– 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 Power Snatches

5 Squat Snatches

At A Light Weight…

3 Squat Snatches

At A Moderate Weight…

3 Squat Snatches

Keep making weight jumps until you reach 79%.

“Deadlift and Handstand Walk” (Weight)

Deadlift + Handstand Walk

For Total Load:

10-8-6-4-2 Deadlift

After Each Set:

1 Minute Max Handstand Walk

– There will be a reward for the HSW distance completed after each deadlift set.

– Every 25ft. HSW adds 5# to that round’s deadlift weight. So if you deadlift 205# for 10 reps, then complete a 50ft. HSW, your new deadlift score would be 215#.

– Athletes do not have to get right back on the bar after the HSW effort. Rest as needed.

– Athlete can build in weight each round or use the same weight for multiple sets.

– The HSW should be completed in a 25ft. grid. Athletes must complete at least 5ft unbroken at a time. If you do not complete a full 25ft. in the 1 minute window, you will not be rewarded the 5#.

– Score: Enter weights (with any rewards) for each round.



– Sub Dumbbells


– Double Dumbbell Overhead Carry

– 2 Wall Walks = 25ft.

– 10 HS Shoulder Taps = 25ft.

“Jump Around” (3 Rounds for reps)


50/40 Calorie Row

20 Power Snatches 95/65lb

Max Burpees Over Rower

Rest 5 Minutes


50/40 Calorie Row

20 Power Snatches 95/65lb

Max Bar-Facing Burpees

Rest 5 Minutes


50/40 Calorie Row

20 Power Snatches 95/65lb

Max Burpee Pull-ups

– Overview: The calories on the rower, number of power snatches and the weight of the power snatch will remain the same throughout this workout. The style of burpee will change each round.

– Row: Calories should be completed in less than 2:30.

– Power Snatches: Should be completed in 3 sets or less. Loading should not exceed 50% of your 1RM snatch.

– Burpee Over Rower: A two foot take off will be required.

– Bar-Facing Burpees: A two foot take off will not be required but athletes will need to JUMP over the bar.

– Burpee Pull-ups: Athletes can kip before the pull-up or jump directly into the pull-up. The height of the bar should be just outside of your reach.

– Score: Total reps of burpees completed each round. Overall score will be the sum total.


– Let’s aim for a hard, yet sustainable pace on the row. Ladies should aim to hold 12+ calories a minute. Guys should aim to hold 15+ cals a minute.

– We should aim for bigger sets on the barbell today with the weight being on the lighter side. Let’s see if we can get these done in 3 sets or less.

– Settle into a steady sustainable pace on the burpees.