FRIDAY 7.10.20


FRIDAY 7.10.20

Lowry CrossFit – CrossFit

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1: Back Squat (3-6-12)

Back Squat

3 Reps @ 106% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

12 Reps @ 91% of 10RM Back Squat



Increasing by 3% over last week for this Back Squat piece

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

2: Metcon (Weight)

Clean and Jerk Primer [On the 0:00]

5 Min to practice:

2 Muscle Cleans

2 Tall Squat Cleans

1 Push Jerk

1 Split Jerk
30-55% 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

We’re repeating this piece from last week with the intention of increasing weight slightly in sets 2-5

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

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

See further down the page for a complex demo


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

3: Metcon (Weight)

Clean and Jerk Complex [On the 5:00]

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: 69% of 1RM Clean and Jerk

Set 2: 74% of 1RM Clean and Jerk

Sets 3-5: 79% of 1RM Clean and Jerk

MC: “Dirt Nap” (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees


“Dirt Nap” is a repeat workout last completed on 5.22.19

In this couplet, we have a short-range sprint effort

Scores for the last time this workout was completed ranged from 4-10 minutes


Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets

Barbell weight selection is the most important piece of getting the right stimulus

Choose a weight that you are confident in completing with 1 just break during the workout

If you’re on the fence, go with the lighter option and cycle big sets


For the lateral barbell burpee, you can jump-up or step-up out of the bottom

A two foot takeoff over the bar is prescribed

You do not have to stand to full extension when jumping over the bar “