Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

Barbell Warm-Up

1: “Snatch Grip Sotts Press” (Build to a moderate 3)

5 Min to build to a moderate 3


Repeating our effort from last week, looking to get more comfortable with the movement

The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch

This exercise can be very challenging based on your mobility level

If mobility is not an issue, feel free to add weight as you see fit

If you struggle with mobility, keep the weights very very light here

A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position

2: Snatch Balance (Build to a mod 3)

Snatch Balance

5 Minutes to Build to Moderate Set of 3


Last week we completed the Snatch Drop, but this week we are completing the Snatch Balance

Where the Snatch Drop did not allows a dip and a drive with the legs, the Snatch Balance does include the power from the legs

See video example of the Snatch Balance Here

Now that we opened up the bottom position a bit with the Sotts Press, we’ll add on some speed with the Snatch Balance

The Snatch Balance is designed to work on an aggressive drive and turnover into the receiving position of the snatch

With the added dip and drive on the snatch balance, this should be a slightly heavier load than last week on the Snatch Drop

3: Metcon (Weight)

Squat Snatch Stamina

On the Minute x 5:

5 Touch and Go Squat Snatches

This is a repeat from last week and our final iteration of this complex

Look to slightly improve upon last weeks loading

Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute

If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch

It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

MC: “Halftime” (Time)


Dumbbell Power Snatches (50/35)

Wallballs (20/14)

Directly Into…


Bar-Facing Burpees

Calorie Row

Going from all weight to no weight in this two-part workout

You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower

There is no rest between the first part and the second part

Alternate arms every rep on the dumbbell power snatches

Men and Women will complete the same number of calories on the rower for this workout

Women shoot their wallball to a 9′ target

EC: Metcon (Weight)


4 Sets:

15 Unbroken Deadlifts @ 50% 1RM
Deadlift Stamina

4 Sets:

15 Unbroken Deadlifts @ 50% 1RM


These 4 sets of 15 deadlifts are to be performed unbroken at 50% of your 1RM deadlift

While this piece is not for time, rest as little as possible between sets

The goal is to rest the minimum amount of time it takes to complete the next set unbroken

If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15