SATURDAY 7.30.22


SATURDAY 7.30.22

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: “Tiger Shark” (Time)

3 Sets:

21 Dumbbell Shoulder to Overhead (2×50/35)

15 Deadlifts (225/155)

9 Bar Muscle Ups

-Rest 1:1 between sets-

Target Time each set: 2-3 minutes

Time Cap each set 4 minutes


How to Pace: CHALLENGE! We want you to push with an aggressive pace on each movement and through each set!

How it should Feel: GRIPPY & LACTIC ACID PARTY! The push, pull, and upper body pull will be a total body blast! Aim for big hip drive on the shoulder to overhead and bar muscle ups!


Dumbbell Shoulder to Overhead: Smooth and 1-2 sets is the goal. We definitely recommend push jerking all reps!

Deadlifts: Don’t use over 65% of 1RM for these. We’d love unbroken throughout but 2 sets is acceptable. Don’t get sloppy. Stay locked in for all sets.

Bar Muscle Ups: Your kip will be the game changer here! It is the difference in minimizing sets and fatigue within reps. Take some extra time in the warm up to groove in this pattern if needed.


The SCALING aim is to keep bigger unbroken sets and finish near the target time.

Scaling option to finish near the target score:

3 Sets:

21 Dumbbell Shoulder to Overhead (2×40/25)

15 Deadlifts (185/125)

6 Bar Muscle Ups

-Rest 1:1 between sets-