FRIDAY 7.3.20


FRIDAY 7.3.20

Lowry CrossFit – CrossFit

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1: Back Squat (3-6-12)

3 Reps @ 103% of 10RM Back Squat

6 Reps @ 96% of 10RM Back Squat

12 Reps @ 88% 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 (No Measure)

Clean and Jerk Primer

(5 Min)

2 Muscle Cleans

2 Tall Squat Cleans

1 Push Jerk

1 Split 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 3-5

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

3: Metcon (Weight)

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: 67% of 1RM Clean & Jerk

Set 2: 72% of 1RM Clean & Jerk

Sets 3-5: 77% of 1RM Clean & Jerk



This piece is also a repeat, as we climb 2% over last week

The focus here 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

“”Low Hang”” is defined as just below the knee

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

MC: “Battleship” (Time)

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row


“”Battleship”” is a simple and effective couplet workout that combines rowing and moderate weight front squats

The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]


The barbell will come from the ground in this workout

Choose a weight that is challenging, but one that you can likely complete unbroken throughout

You are able to squat clean the first rep of each set


15/12 Calorie Assault Bike