Lowry CrossFit – CrossFit
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1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child’s Pose On Box
“Clean & Jerk” (Time)
10 Clean & Jerks @ 49%
8 Clean & Jerks @ 57%
6 Clean & Jerks @ 66%
4 Clean & Jerks @ 74%
2 Clean & Jerks @ 82%
– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.
– Use 1 barbell and change out the weights.
– Reps do not need to be performed touch and go.
– Score: Enter heaviest successful attempt.
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Split Jerks
With A Light Weight:
3 Clean & Jerks
With A Moderate Weight:
2 Clean & Jerks
…Keep making weight jumps until you reach 49%.
75 thrusters, 45-lb. barbell
75 wall-ball shots, 20-lb. ball
If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
**Can be done as partner workout, one person working at a time.