FRIDAY 9.23.22


FRIDAY 9.23.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

View Public Whiteboard

1: Behind The Neck Jerk (3-2-1-1-1)

3 Jerk Behind The Neck @ 5/10 RPE

2 Jerk Behind The Neck @ 6/10 RPE

1 Jerk Behind The Neck @ 7/10 RPE

1 Jerk Behind The Neck @ 8/10 RPE

1 Jerk Behind The Neck @ 9/10 RPE

2: Back Squat (10X3)

10×3 Back Squat @ 75% 1RM Back Squat

3: Front Squat (5X3)

5×3 Front Squat @ 80% 1RM Front Squat

MC: “Poodle” (Time)


Toes to bar

Hang Power Cleans (135/95)

Bar Facing Burpee

Target Time: sub 10 minutes

Time Cap: 15 minutes


How to Pace: PAIN CAVE!!! Full send Friday means a very hard effort and hold on! Push into that really high intensity today!

How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!


Toes to bar: aim for unbroken sets here. Grip is going to become a factor on the set of 30. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!


The SCALING aim is to have consistent movement.

Scaling option to finish near the target score:


Toes to bar

Power Cleans (115/80)

Burpee Over Bar