Lowry CrossFit – CrossFit

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1: Metcon (Weight)

On the 2:00 x 5 Sets:

1 Pausing Snatch Deadlift

1 High Hang Snatch Pull (pockets)

1 Hang Snatch Pull (knees)

1 Snatch Pull (floor)
Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch”



Four rep complex

Pause for (1)s at knees and pockets on the Pausing Snatch Deadlift

Focus here is on bar positioning in relation to the body

A vertical bar path is the aim

We move the body around the bar, not the opposite

A “pull” finishes with a big shrug at the top, but long arms

MC: “Snake Bite” (Time)


Squat Snatches (95/65)

Chest to Bar Pull-ups


“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19

This higher skilled couplet workout should take between 5-12 minutes to complete


Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh

Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh

Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions

MC2: “Mashed Potatoes” (No equipment) (AMRAP – Reps)

On the 0:00…

Round #1:

5 Rounds of “Sindee”

50 Odd- Object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters

This 3 part workout is scored separately, with the score being the sum of all three parts

Enter your 3 times and SugarWOD will add them up for you

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the odd-object movements

Odd-Object ground to shoulder will alternate shoulders each rep

1 round of “Sindee” is

10 Push-ups

20 Air Squats