CrossFit – Fri, Nov 17


CrossFit – Fri, Nov 17

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.


1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

Shoulder Press (Strict Press

Set 1: 5 Strict Press @ 70%

Set 2: 5 Strict Press @ 70%

Set 3: 5 Strict Press @ 70%

Set 4: 5 Strict Press @ 70%

Set 5: Max Strict Press @ 70%

Rest 1-2 Minutes)


– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– The final set will be a max set at the same weights used for each of the first 4 sets with the goal being to complete 5 reps or more.

– Score: Reps completed for max set.

Clean (On the 2:00 x 5 Sets:
2 Cleans

*Use The Same Weight Across


– These can be performed as squat cleans or power cleans.

– Reps can be performed touch and go or as singles.

– Athletes should use 85-90% of their 1RM squat or power clean across all sets.

– Score: Loading used across


With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

4 Power Cleans

With A Moderate Weight:

2 Power Cleans

Build To Working Weight

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

– Overview: The reps will increase every round in this grippy 7 minute AMRAP. Athletes should aim to complete 4 rounds or more.

– Clean & Jerks: These should be power clean and push jerk reps. The loading should not exceed 65% of your 1RM clean & jerk.

– Toes To Bar: Athletes should be able to complete unbroken sets of toes to bar through the round of 9’s. Lower the reps if needed.

– Score: Rounds + Reps


– Let’s keep our sets small on the barbell to save the grip for the toes to bar. If you want to complete some touch and go reps, get those out of the way in the rounds of 3 and 6. After that, going to singles or small sets of 2-3 reps is a great move.

– Try to hold on for bigger sets of toes to bar. If you have the capacity for unbroken sets, let’s try to see how long we can hold on for. If unbroken sets are not possible past the 9’s go for quick sets of 3 or more. Try to keep your breaks 5s or less.



– Reduce Loading

– Reduce Reps

– Power Clean Only

– Push Jerk Only

– Sub Dumbbells

– Kettlebell Swing


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups