MONDAY 1.31.22


MONDAY 1.31.22

Lowry CrossFit – CrossFit

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

View Public Whiteboard

WU: Warm-up (No Measure)

Coaches Choice

1: Metcon (Time)

Air Assault Bike

100/80 calories for time

2: Metcon (Weight)

Snatch From Above The Knee + Snatch 5×3
2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM

2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM

* Rest 2 minutes between sets *

3: Metcon (Weight)

5 Front Rack Reverse Lunge + Box Step Up (each) x 3 sets

– step back into a lunge, the same leg steps up onto box

– Box Height 24in/20in

* Rest as needed between sets
Front Rack Reverse Lunge Into Box Step – you may use dumbbells or a barbell

How to approach the lifts

Don’t work up to a max, but s smooth heavy set that you can control comfortably

Record each set as your score for load

Alternate legs every rep for 10 total (5 each leg), Use a comfortable box height

Example Sets

Set 1:

5 Front Rack Reverse Lunge + Box Step Up (each) @115#

-rest 2 minutes-

Set 2:

5 Front Rack Reverse Lunge + Box Step Up (each) @135#

-rest 2 minutes-

Set 3:

5 Front Rack Reverse Lunge + Box Step Up (each) @155#

MC: “The Book of Boba” (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

80 Double Unders

8 Power Clean and Jerks (135/95)

Target Rounds: 6+

Minimum Rounds before Scaling: 4


How to Pace: We want you to CHALLENGE yourself with the pace across the entire 8 minutes Don’t try to be a hero and sprint the first round, because the money is made in the last 2-3 minutes, where you can continue to hold onto an aggressive pace.

How it should Feel: These workouts will be GRIPPY and GASSY. Forearms will be under constant tension with snapping and pulling, so be sure to shake the arms out between rounds.


Double Unders: High volume and high sets will be tough as rounds go on. Hold under broken as long as you until the “oh crap” face starts to develop and then look to break into 2 sets. Try and focus on keeping your shoulders relaxed down and not death gripping the handles.

Clean and Jerks: Play it safe and stick with singles while looking to increase cycle rate (decreasing rest between sets) once you past the 5 minute mark!


The SCALING aim is to keep intensity high and finish near the target score!

Scaling option to finish near the target score:

AMRAP 8 Minutes

60 Double Unders

6 Power Clean and Jerks (115/80)