FRIDAY 8.7.20


FRIDAY 8.7.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Jerk Drive Complex

4 Sets:

2 Pausing Jerk Drives

2 Jerk Drives


The clean and jerk is the focus of our first 3 pieces of the day

In this opening complex, we’ll dial in our jerk positioning and lower body power

The purpose of the Jerk Drive is to:

Train aggressive extension with the legs to launch the bar off the shoulder

Maintain a balanced vertical dip position (the pauses help feel this out)

We’ll pause for 2 seconds in the dip position on the Pausing Split Jerks

These 4 barbell reps come from the rack and are meant to be completed without dropping the bar

1: Metcon (Weight)

Split Jerk Complex

On the Minute x 7:

1 Pausing Split Jerk

1 Split Jerk
Sets 1-2: 60% of 1RM Jerk

Sets 3-4: 65% of 1RM Jerk

Sets 5-7: 70-80% of 1RM Jerk



The second part of clean and jerk technique will work split jerk positioning

The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions

In the dip, we’re looking for a vertical torso and balance throughout the foot

In the catch position, we’re looking for an even distribution of weight between the front and back legs

Complete these 2 unbroken reps at the top of each minute

2: Metcon (Weight)

Clean and Jerk Stamina [Week 1 of 3]

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks
[Recommended Starting/Outlook Weights]:

Week 1: 50% of 1RM Clean and Jerk

Week 2: 55% of 1RM Clean and Jerk

Week 3: 57-62% of 1RM Clean and Jerk



The final clean and jerk piece for the day will work stamina in barbell cycling

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

You can power clean or squat clean and push jerk or split jerk

Today marks week 1 of 3 in this progression

We recommend starting around 50% of your 1RM Clean and Jerk

We’ll look to gradually build over the coming weeks

Use the same weight for all 5 sets

3: Back Squat (12-6-3)

12 Reps @ 91% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

3 Reps @ 106% of 10RM Back Squat



Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

We last completed a 10RM Back Squat test 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

MC: “Free Agent” (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups


This 6-round workout includes manageable rep numbers at each station

We’ll train some gymnastics, cardio, and light weightlifting movements here

The intended time range for this balanced workout is between 18-25 minutes

EC: Metcon (No Measure)


Body Armor

3 Giant Sets:

8 Lateral Kettlebell Box Step-ups (Left)

8 Lateral Kettlebell Box Step-ups (Right)

12 Strict Ring Dips

36 Banded Face Pulls