Lowry CrossFit – CrossFit

Please continue to schedule classes on the wodify app. Thank you.

View Public Whiteboard

MC: “Hook and Ladder” (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

30 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

30 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)


Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts


This movement is completed laterally over the barbell

The chest and thighs hit the floor in the bottom

You can jump up or step up out of the burpee

The feet should pass over the handle as you jump over the barbell

There is no need to stand to full extension on the jump


We’ll use a lighter load here today with the emphasis on cycling

This should be a weight that you could complete for 25+ reps unbroken when fresh

BA: Metcon (Weight)

Body Armor

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes


Today’s Body Armor piece begins with 3 variations of pressing movements paired with a midline movement

Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken

You can increase in weight with each set or stay at the same weight across

After each set (9 times) hold for a 15 second L-Sit

This should be a duration that ideally allows you to hold for unbroken sets

EC: Metcon (Time)

Capacity Builder

For Time:


Unbroken Deadlifts (185/135)


Building upper limit capacity and awareness in the deadlift today

In other words, not only the raw ability, but the awareness on when/where to push

Knowing ourselves in such a sense is a skill we will refine, as it’s strategy at the base level

Stimulus calls for a moderate load today.. we’ll push for heavier loads in the coming weeks

Visualize a weight we could cycle for 30+ reps unbroken

Better to go slightly lighter than slightly too heavy

For if we “break” a set in the middle, we need to repeat that set