CrossFit – Fri, Nov 3


CrossFit – Fri, Nov 3

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

Push Jerk (Set 1: 6 Push Jerks @ 64%
Set 2: 4 Push Jerks @ 73%
Set 3: 2 Push Jerks @ 82%
Set 4: 6 Push Jerks @ 67%
Set 5: 4 Push Jerks @ 76%
Set 6: 2 Push Jerks @ 85%
Set 7: 6 Push Jerks @ 70%
Set 8: 4 Push Jerks @ 79%
Set 9 2 Push Jerks @ 88%


*Rest 1-2 Minutes between sets


– All sets should be completed unbroken.

– Barbell should be taken from a rack.

– Reps have increased from last weeks 5-3-1’s to this weeks 6-4-2’s.

– Score: Enter the loading of the last set only.

Warm Up

20s Empty Barbell Overhead Hold

6 Empty Barbell Strict Presses

6 Empty Barbell Push Presses

6 Empty Barbell Push Jerks

3 Push Jerks @ Light Weight

3 Push Jerks @ Moderate Weight

Build To 64%

Clean (Power or Squat

On the 3:00 x 5 Sets: 
5 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 75-80% 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:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

Build To Working Weight

“Achoo” (AMRAP – Rounds and Reps)


30 Double Unders

3 Power Clean

3 Front Squats

3 Push Jerks

Barbell: 135 / 95 lb

– Overview: In this shorter AMRAP, athletes should pace this out in a way that will allow them to maximize their score while maintaining a sustainable heart rate. Let’s see if we can complete every round in roughly the same amount of time.

– Double Unders: Reps should take 45s or less to complete each round.

– Barbell Movements: Athletes should be able to complete all 9 reps unbroken when fresh without any hesitation. The loading should not exceed 60% of their 1RM push jerk as this will be the limiting factor. Each round on the barbell should take 45s or less.

– Score: Rounds + Reps


– Let’s aim to complete the double unders unbroken each round.

– We need to be smart about our strategy on the barbell so that we can stay moving.

– If you’re strong at barbell cycling AND you have a solid double under capacity, we can probably try to hold onto the barbell each round.

– If you aren’t as comfortable with double unders or cycling the barbell, let’s perform the power cleans as singles, then aim to hold onto the barbell after the 3rd power clean and finish out the rest of the barbell movements unbroken.

– Regardless of your break-up strategy, let’s really just try to nail our pacing today. Let’s see if we can complete each round in roughly the same time each round.



– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine


– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells


– Reduce Loading/Reps

– Sub Dumbbells


– Reduce Loading/Reps

– Push Press

– Strict Press

– Sub Dumbbells