Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Clean and Jerk Complex

On the 3:00 x 5 Rounds

50 Double Unders

2 Power Cleans

2 Front Squats

2 Push Jerks
Set 1: 55% of 1RM Clean and Jerk

Set 2: 60% of 1RM Clean and Jerk

Sets 3-5: 65-75% of 1RM Clean and Jerk



A big theme of today’s training is barbell cycling

This complex will train heavier barbell weights than the main workout for the day on top of a little conditioning

After finishing the 50 double unders, you’ll complete 6 unbroken barbell reps

These rounds start every 3 minutes [0-3-6-9-12]

Each complex of double under and barbell work should take 1:30 or less to complete

This gives you at least 1:30 to recover and change out weights between rounds

Choose a double under number or variation that you can complete in under 1:00

MC: “Snickers” (Time)


Power Cleans

Front Squats

Push Jerks
Barbell: 95/65



Today’s workout focuses on light weight, high-rep barbell cycling

Over the 3 rounds, we’ll complete 180 total reps on the barbell

For this reason, choosing the correct weight is important

The most challenging movements will likely be the front squat or push jerk

Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh

The intended time range for this workout is between around 9-15 minutes

EC: Metcon (Time)


Capacity Builder

On the 4:00 x 4 Rounds:

9 Devil’s Press (50’s/35’s)

24/18 Calorie Row


This simple combination of total body movements will train your pure work capacity

After finishing both movements, you’ll rest with whatever time remains until the next round

Rounds begin every 4 minutes [0-4-8-12]

These rounds should take 3 minutes or less to complete, giving you at least 1 minute to rest

Adjust the rep numbers or weights to meet this recommendation

With a little rest built in, these should be strong efforts, but not all out sprints

Score is the slowest of the 4 efforts