FRIDAY 5.22.20


FRIDAY 5.22.20

Lowry CrossFit – CrossFit

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1: Box Squats (On the Minute x 10)

2 Box Squats

All Sets at 55% 1RM Back Squat

Box Height 3″ Below Parallel



Week #2 in this progression

Over the next weeks, the height will stay the same and the percentages will increase

Use 55% of your 1RM Back Squat for all 10 sets today

Hang Squat Clean + Squat Clean + Split Jerk (On the 1:30 x 6 Sets)

Set 1: 67% of 1RM Clean and Jerk

Set 2: 71% of 1RM Clean and Jerk

Set 3: 75% of 1RM Clean and Jerk

Set 4: 71% of 1RM Clean and Jerk

Set 5: 73% of 1RM Clean and Jerk

Set 6: 77% of 1RM Clean and Jerk



Week #2 of this progression involves two waves of percentages based on your 1RM Clean and Jerk

We’ll climb higher in load than the first two technique pieces, topping out at 77%

Get under the barbell quickly in the squat cleans and find equal weight balance between both feet in the split jerk

These 3 reps are designed to be completed without dropping the barbell

Rounds begin every 90 seconds.

MC: “Cinnamon Swirl” (AMRAP – Rounds and Reps)


200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)


Today’s workout is longer, light, and balanced

Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifitng

We can expect to complete around 7-10 rounds when all is said and done


Choose a rep number or variation that allows you to complete this station in 1-2 sets each round


The barbell is intended to be light for the push presses and very light for the deadlifts

We’ll choose our weight based off the more challenging movement – the push press

This should be a weight that you can complete the 10 reps unbroken in every round today

Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders