FRIDAY 10.30.20


FRIDAY 10.30.20

Lowry CrossFit – CrossFit

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1: “Strict Gymnastics 10.30.20” (Time)


Strict Pull-Ups

Strict HSPU’s

*This effort will be repeated one week from today.

– Strict pressing and pulling in the descending rep scheme

– Muscle failure is a real possibility, so we want to break early and often before we get to that point

– A planned break will always be shorter than an unplanned one

MC1: “Jumping’, Jumpin Part 1” (Time)

On the 0:00….

For Time:

60/40 Cal Row

30/20 Cal AAB

20 Power Clean and Jerks (155/105)

– Today’s two part training day will focus on dialing the power clean and jerk

– Part 1 is a simple triplet that involves conditioning and high skill oly lifts

– We expect this descending repo scheme workout to take between 7-10 minutes to complete

– Part 2 will begin on the 15 minute mark

MC2: “Jumpin’, Jumpin Part 2” (Weight)

On the 15:00….

On the minute x 10:

1 Power Clean and Jerk
Percentages based on 1RM Clean and Jerk:

Sets 1+2- 68%

Sets 3+4- 72%

Sets 5+6- 76%

Sets 7+8- 80%

Sets 9+10- 80-83%


– Utilizing the same running clock from “Jumpin, Jumpin” we will begin this EMOM at the 15:00 mark

– We can push jerk or split jerk to finish each lift