FRIDAY 6.26.20


FRIDAY 6.26.20

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Clean and Jerk Technique [On the 0:00]

On the 1:30 x 5 Sets:

2 Muscle Cleans

2 Tall Squat Cleans

1 Push Jerk

1 Split Jerk
Set 1: 30% of 1RM Clean and Jerk

Set 2: 34% of 1RM Clean and Jerk

Sets 3-5: 38-46% of 1RM Clean and Jerk



The first part of todays Clean and Jerk Technique work will train a strong turnover with the elbows and a fast drop underneath the bar

These loads are designed to be very light, so adjust percentages as necessary

Rounds begin every 90 seconds [0:00 – 1:30 – 3:00 – 4:30 – 6:00]


There is no re-bend of the knees after reaching full extension

Lock the legs hard and fire the elbows through quickly


This movement begins tall on the toes at full lower body extension

From here, there is no dip and drive with the legs to elevate the bar – the only motion is down

2: Metcon (Weight)

Clean and Jerk [On the 10:00]

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk
Set 1: 65% of 1RM Clean and Jerk

Set 2: 70% of 1RM Clean and Jerk

Sets 3-5: 75% of 1RM Clean and Jerk



We’ll increase our loading in the second part of Clean and Jerk Technique work

“Low Hang” is defined as just below the knee

The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees

These 4 reps are designed to be completed without letting go of the bar

Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]

3: Back Squat (CUSTOM)

Back Squat “3-6-12”

3 Reps @ 100% of 10RM Back Squat

6 Reps @ 93% of 10RM Back Squat

12 Reps @ 85% of 10RM Back Squat



We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

MC: “Red Zone” (Time)


Hang Power Snatch (75/55)

Thrusters (75/55)


This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in less than 10 minutes


The hang is defined as anywhere above the knee”