FRIDAY 7.24.20


FRIDAY 7.24.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Clean Primer

5:00 min

1 Low-Hang Clean Pull

1 Low-Hang Clean High Pull

1 Low-Hang Squat Clean

2 Split Jerks

1: Low hang squat clean + jerk (On the Minute x 10)

1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk

Sets 2-10: Build to a Heavy Single



This piece begins at the [0:00] on the running clock

We’ll pick up a little heavier than where we left off, completing the opening set at 70% of your 1RM Clean and Jerk

For the remaining 9 sets, gradually build to a heavy single for the day

You do not have to build in weight every set, but the aim is to climb up

These 10 sets are designed to be completed at the top of every minute

MC: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

EC: Metcon (No Measure)



3 Giant Sets:

15 GHD Sit-ups

:20 Second GHD Hold

25 Hip Extensions

:30 Second Hip Extension Hold

Rest 2 Minutes Between Sets


This midline piece will work both the front and back of the body

After completing each “active” movement, you’ll go directly into a static hold

“Giant Sets” means you’ll move directly from one movement to the next with no rest

With 2 minutes of rest built in today, see if you can go unbroken throughout