FRIDAY 6.5.20


FRIDAY 6.5.20

Lowry CrossFit – CrossFit

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1: Box Squats (On the Minute x 10)

2 Box Squats

All Sets at 65% 1RM Back Squat

Box Height 3″ Below Parallel



Week 4 of 4 in this progression, as we increase our load over last week

Use 65% of your 1RM Back Squat for all 10 sets today



The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat

We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up

For the stance, we want to take a wider stance than usual to help pin point the posterior chain more

On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down

We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box

The goal is to be explosive as possible on the way up to our standing position

2: Metcon (Weight)

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

Minute 9: 1 Squat Clean and Jerk @ 84-92%

Minute 10: 1 Squat Clean and Jerk @ 84-92%

Minute 11: 1 Squat Clean and Jerk @ 84-92%


This is the week 2 of 2 in this clean and jerk progression

These “waves” will also take place on a running clock

Every minute starting at the 0:00, you’ll complete 1 Squat Clean and Jerk

After every 3:00, we’ll take 1:00 of rest

“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher

Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue

Essentially – they help you move heavy loads even when you’re tired

These percentages are also based on your 1RM Clean and Jerk

The last 3 sets are percentages by feel, working between 84-92%

MC: “Opposite Day” (Time)


Power Snatches (95/65)

Box Jump Overs (24/20)

Directly Into…


Power Clean and Jerk (95/65)

Lateral Barbell Burpees


We’ll work through back-to-back couplet workouts that combine an Olympic lift with a “jumping” bodyweight movement

You’ll start off by completing all the reps of power snatches and box jump overs in part 1 before advancing to part 2

There is no rest between part 1 and 2 – you’ll move directly from one to the next

The format of the workout is designed to allow you to keep moving forward even as volume accumulates – as the barbell and jumping movements get less complex in part 2

The intended time range for this workout is between 14-24 minutes


Choose your barbell weight based off the more challenging movement – the power snatch

This should be a lighter load that you are capable of cycling for 21+ reps unbroken when fresh


You can jump up or step up out of the burpees

Take off with two feet when jumping over the bar

You do not have to stand to full extension on the jump


Just like on the burpees, you do not have to stay to full extension on the box

You can face the box or perform these laterally

Jump up to the box to perform this movement as prescribed