FRIDAY 7.17.20


FRIDAY 7.17.20

Lowry CrossFit – CrossFit

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1: Back Squat (3-6-12)

3 Reps @ 109% of 10RM Back Squat

6 Reps @ 102% of 10RM Back Squat

12 Reps @ 94% 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: Warm-up (No Measure)

5 Minutes

Clean Warm-Up

1 Low Hang Clean Pull

1 Low Hang Clean High Pull

1 Low Hang Squat Clean

2 Split Jerks

2: Metcon (Weight)

Clean and Jerk Complex

On the 2:00 x 5 Sets:

2 Low Hang Squat Cleans

1 Push Jerk

1 Split Jerk
Set 1: 70% of 1RM Clean and Jerk

Set 2: 74% of 1RM Clean and Jerk

Sets 3-5: 74-85% of 1RM Clean and Jerk



We’ll climb in percentages from the Primer in this Clean and Jerk Complex

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

Rounds begin every 2 minutes

Work between 74-85% of your 1RM Clean and Jerk for sets 3-5 based on feel

MC: “Floor It” (5 Rounds for reps)

On the 5:00 x 5 Rounds:

100′ Handstand Walk

5 Power Clean and Jerks (185/135)

15/12 Calorie Assault Bike


You’ll complete the 3 listed stations for time in this 5 round interval workout

Rest with whatever time remains in each 5-minute window

Rounds begin on the [0-5-10-15-20]

Your score is the slowest of the 5 rounds

To get the right stimulus, each round should take less than 4 minutes to complete

This gives you at least 1 minute to rest before starting the next round

4 minute rounds work out to an average of 1:20 per station


Choose a distance that you can clear in about 1 minute

See “”subs”” for a list of other variations


After power cleaning the barbell, you can get it overhead with a push press or push jerk

Choose a moderately-heavy weight here that you could cycle for 5+ unbroken reps when fresh, but will likely complete as fast singles within the workout “

EC: Metcon (No Measure)


Body Armor

3 Sets: 21 Weighted Glute Bridges

3 Sets: 15 Dumbbell Romanian Deadlifts (70’s/53’s)

3 Sets: 9: Barbell Good Mornings