FRIDAY 5.1.20


FRIDAY 5.1.20

Lowry CrossFit – CrossFit

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

2 Box Squats

All sets at 65% of 1RM Back Squat

Box height just below parallel



Week 4 of 4 in this progression, adding 5% from last week

Set the box height just below parallel

All sets are completed at 65% of your 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 you can

1: Metcon (Weight)

On the 1:30 x 5 Sets:

3-Position Squat Clean

1 Split Jerk
Set 1: 65%

Set 2: 70%

Sets 3-5: 75-85%


Increasing our percentages by 5% across the board in this Clean and Jerk Technique piece

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

2: Clean and Jerk (Heavy 1)

In a 5-Minute Window:

Build to a Moderately Heavy Clean and Jerk



Starting at the 20:00 mark on the running clock, you’ll have 5 minutes (Until 25:00) to build to a moderately heavy Clean and Jerk

This is not meant to be an all out 1RM max, rather a feeler for where you currently are with this movement

With only 5 minutes to work, you can expect to have 3-5 attempts at this

Since the final set of the “Clean and Jerk Technique” that comes before this ends at 75-85% of your 1RM Clean and Jerk – look to start just slightly above that for your first attempt

MC: “Alone Together” (Time)

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Bike Erg


Working through fast and simple intervals to end the day

All movements are designed to be “low skill, high speed”

You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints

Your score is the slowest of the 6 rounds