FRIDAY 4.17.20


FRIDAY 4.17.20

Lowry CrossFit – CrossFit

The gym is closed indefinitely, due to the public order issued by governor.

View Public Whiteboard

1: Box Squats (On the Minute x 10: 2 Box Squats)

On the Minute x 10:

2 Box Squats

All sets at 55% of 1RM Back Squat

Box height just below parallel



Week 2 of this progression, adding 5% from last week

Set box height just below parallel

All sets completed at 55% of our 1RM Back Squat

Weight is not the focus point… speed is

After sitting back to a vertical shin position, explode off the box

Accelerate out of the bottom as aggressively as we can

1: Power Clean (On the 1:30 x 5 Sets:)

On the 1:30 x 5 Sets:

1 Hang Power Clean (just above knee)

1 Hang Power Clean (just below knee)

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Set #5 – 75-80%



Week 2 in this progression, aiming to improve from last week

Final complex percentage is by feel (athlete’s choice)

(5) sets of 2 hang power cleans every 1:30

First rep of the set from just above the knee

Second rep from just below

Focus here is varying our starting position

MC: “Count Chalkula” (AMRAP – Rounds and Reps)


30 Kettlebell Swings (53/35)

25 Box Jumps (24″/20″)

20 Toes to Bar

15 Push Presses (135/95)


Working through some weightlifting and gymnastics movements in this longer AMRAP workout

Over the course of the 20 minutes, we can expect to complete 3+ rounds