FRIDAY 6.12.20
Lowry CrossFit – CrossFit
1: Metcon (Weight)
Clean and Jerk
On the Minute x 8:
Minute 1: 1 Squat Clean and Jerk @ 72%
Minute 2: 1 Squat Clean and Jerk @ 76%
Minute 3: 1 Squat Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 76%
Minute 6: 1 Squat Clean and Jerk @ 80%
Minute 7: 1 Squat Clean and Jerk @ 84%
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single
STIMULUS
DESCRIPTION
After completing two sets of Clean & Jerk Waves, you’ll have 6 minutes to build to a heavy single
Minutes 0-8 are to be completed “on the minute” with percentages of your 1RM
You do not have to stay “on the minute” from 9-15 on the clock
You’ll simply have 6 minutes to build to a heavy squat clean and jerk
Take as many attempts as you would like at heavier weights within this time window
Record the heaviest weight lifted as your score for this piece
MC: “Double Knot” (Time)
For Time:
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)
STIMULUS
DESCRIPTION
Today’s conditioning piece balances out higher skilled gymnastics movements with a moderate weight barbell
The squat cleans will decrease with each round while the double unders and bar muscle-up reps stay static
The intended time range for this workout is between 10-20 minutes
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 2 minutes or less
See the “subs” section for more options
BAR MUSCLE-UPS
If you have 9+ bar muscle-ups unbroken, we recommend completing this workout as written
If you’re not quite there, adjust the rep number or choose another variation listed in “subs”
This station is ideally cleared in 90 seconds or less within the workout
SQUAT CLEANS
Choose a moderate weight for these 45 total squat cleans
This should be a load that you could cycle for 12+ reps unbroken when fresh