CrossFit – Wed, Jul 26


CrossFit – Wed, Jul 26

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

“Power Snatch Cycling” (AMRAP – Reps)

For Total Reps:

1:00 Power Snatches @ 60%

1:00 Rest

1:30 Power Snatches @ 70%

1:30 Rest

2:00 Power Snatches @ 80%

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

– All reps should be caught above parallel.

– Use one barbell and change out the weights during your rest period.

– Score: Enter the number of snatches completed at each weight. overall score will be the sum total.


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 60%


– Reduce Reps

– Reduce Percentages

– Hang Power Snatches

– Sub Dumbbell(s)

Bench Press (
Build To A Heavy Set Of 5


– 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.

– Score: Load


10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building hitting 2-3 reps at a time until you are ready to attempt your heavy set of 5.

“Inner Circle” (AMRAP – Rounds and Reps)


5 Chest to Bar Pull-ups

30 Double Unders

10 Push-ups

– Overview: Athletes should aim to complete each round in roughly the same amount of time. Managing shoulder fatigue early on will be key.

– Chest To Bar: Reps should take 30s or less to complete.

– Double Unders: Reps should take 45s or less to complete.

– Push-Ups: Reps should take 45s or less to complete.

– Score: Rounds + Reps


– Our main focus in this workout is to just stay moving.

– Let’s aim for 1-2 sets of chest to bar pull-ups every round.

– Shoot for unbroken sets of double unders. If these tend to burn out the shoulders, let’s take one quick break each round to help manage fatigue.

– Let’s aim for 1-3 quick sets of push-ups every round.



– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine


– Reduce Reps

– Box Push-Ups

– Knee Push-Ups