TUESDAY 6.7.22


TUESDAY 6.7.22

Lowry CrossFit – CrossFit

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

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1: Metcon (Weight)

Muscle Snatch + Tall Snatch + Snatch Drop 3×9
3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

2: Metcon (Weight)

Power Snatch + Snatch 3-2-2-2
2 Power Snatch + 1 Snatch @ 8/10 RPE

1 Power Snatch + 1 Snatch @ 9/10 RPE

1 Power Snatch + 1 Snatch @ 9.5/10 RPE

1 Power Snatch + 1 Snatch @10/10 RPE

MC: “Chandler Bing” (Time)

For TIme:

50/40 Calorie Assault Bike


Wall Balls (20/14)

Toes to Bar

50/40 Calorie Assault Bike

Target Time: sub 12 minutes

Time Cap: 16 minutes


How to Pace: STEADY! We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!

How it should feel: LACTIC ACID PARTY into CARDIO! This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders won’t be fresh from all the work.

Ladies have less calories on the bike but the same number of wall balls and toes to bar.


Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 450/375+ and building each round.

Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!

Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball


The SCALING aim is for a moderate/fast bike, 2-3 sets on wall balls, and 5 or less sets for toes to bar (or your scale).

Scaling option to finish near the target score:

40/32 Calorie Assault Bike


Wall Balls (20/14)

Toes to Bar

40/32 Calorie Assault Bike