SATURDAY 3.12.22


SATURDAY 3.12.22

Lowry CrossFit – CrossFit

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

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MC: “I am Beyoncé, always.” (Time)

4 rounds

5 Power Cleans (205/135)

30 Cal AAB @easy pace (OR 400m Jog)

-Rest 3 Minutes-

3 rounds

4 Power Cleans (225/155)

30 cal AAB @easy pace (OR 400m Jog)

-Rest 3 Minutes-

2 rounds

3 Power Cleans (245/165)

30 Cal AAB @easy pace (OR 400m Jog)

Score is total load


How to Pace: STEADY. We are working on barbell cycling volume at heavier power cleans! Don’t blow through the bike. Do the workout as intended.

How it should Feel: CARDIO. The volume here will add up and turn the workout more aerobic. Have fun with a solid sweat and moving some weight!


Power Cleans: Don’t end at over 85% of 1RM Clean. Go all singles here and work making each look the same! Work to catch in a good power position and not let your feet go too far out.

Bike: EASY. Use it to practice teaching your body to recover doing work (on a machine) between heavy lifting.

EC1: Snatch (3X1)

Snatch: Work up to 80-85% 1RM Snatch and hit for 3 singles

** Rest as needed in between sets

EC2: Front Squat (1X1)

Front Squat

– Build to a heavy single in 5 sets or less

* Rest as needed between sets *