TUESDAY 8.9.22


TUESDAY 8.9.22

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: Power Snatch ( 3-2-1-1-1)

3 Power Snatch @ 6/10 RPE Power Snatch

2 Power Snatch @ 7/10 RPE Power Snatch

1 Power Snatch @ 8/10 RPE Power Snatch

1 Power Snatch @ 9/10 RPE Power Snatch

1 Power Snatch @ 10/10 RPE Power Snatch

2: Power Clean (3-2-1-1-1)

3 Power Clean @ 6.5/10 RPE Power Clean

2 Power Clean @ 7/10 RPE Power Clean

1 Power Clean @ 8/10 RPE Power Clean

1 Power Clean @ 9/10 RPE Power Clean

1 Power [email protected] 10/10 RPE Power Clean

3: Deadlift (5X1)

1 Deadlift @ 6/10 RPE Deadlift

1 Deadlift @ 7/10 RPE Deadlift

1 Deadlift @ 8/10 RPE Deadlift

1 Deadlift @ 9/10 RPE Deadlift

1 Deadlift @ 10/10 RPE Deadlift

MC: “Oh, the places you’ll go” (5 Rounds for time)

5 Sets

30/24 Calorie Row

20 GHD Sit-Ups or Weighted Sit-Ups

10 Burpee over rower

-Rest 3 minutes b/t sets-

Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes


How to Pace:

CHALLENGE! moderate to moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderate high pace on the burpees. Goal is to score the same across rounds or slightly faster with each round.

How it should Feel:

GASSY! Push harder than you think. Keep your equipment close to cut down on transition time.


Row: 90 seconds is the goal with putting a 2:00 cap on it. Pacing should be around the faster end of moderate (not a sprint but not slow).

GHD’s: Non-stop! Snap your hips and arms on every rep.

Burpee Over Rower: Pacing should be aggressive since a 3 minute rest will follow. I want these to be sub 30 seconds.


The SCALING aim is for consistent times across.

Scaling option to finish near the target score:

5 Sets

25/20 Calorie Row

15 GHD Sit Ups

10 Burpee over rower

-Rest 3 minutes b/t sets-