FRIDAY 4.24.20


FRIDAY 4.24.20

Lowry CrossFit – CrossFit

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

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

2 Box Squats

All Sets at 60% of 1RM Back Squat

Box Height Just Below Parallel



Week 3 (of 4) of this progression, adding 5% from last week

Set box height just below parallel

All sets completed at 60% 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: Metcon (Weight)

Clean and Jerk Technique

On the 1:30 x 5 Sets:

3-Position Squat Clean

1 Split Jerk
Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 75-80%


Our second piece of barbell technique is focused on the clean and jerk

The first set begins at the 12:00 on the running clock, with the other 4 rounds happening on the 13:30 – 15:00 – 16:30 – 18:00

Within these 90 second windows, you’ll complete 4 reps on the barbell

The first three reps are a 3-position squat clean:

1st Position: Squat Clean From Pockets

2nd Position: Squat Clean From 1 Inch Above Knee

3rd Position: Squat Clean From Floor

The fourth barbell rep is a standard split jerk

These percentages are based off your 1RM Clean and Jerk and are designed to be heavier than our first technique piece

We’ll repeat this piece next week with the intentions to build in weight

MC: “Deep Clean” (AMRAP – Rounds and Reps)


15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders


This simple AMRAP workout combines the jump rope with a lighter weight barbell movements

Over the 15 minutes, you can expect to complete around 4-6 rounds


Choose your barbell weight for the workout based on the thruster

This should be a load that allows you to complete the 15 thrusters within 2 sets


The double under number is designed to be fairly small

Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds

See further down the page for “subs”



Reduce Reps

30 Seconds of Practice

45 Single Unders (1.5x)