MONDAY 1.27.20


MONDAY 1.27.20

Lowry CrossFit – CrossFit

De-Load Week

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Couch Stretch: 2 Minutes Each Side

Laying Front Rack Stretch: 1 Minute

Barbell Thoracic Opener: 2 Minutes

1: Clean and Jerk Complex (On the 1:30 x 7 Sets:)

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster
Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Set 3: 60% of 1RM Clean and Jerk

Set 4: 65% of 1RM Clean and Jerk

Sets 5-7: 70% of 1RM Clean and Jerk


In this Clean and Jerk Complex, you’ll work through the 4 listed movement and rest until the next round begins

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00

You can drop the bar following the Push Jerk before completing the final rep, which is a Squat Clean Thruster (Cluster)

On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead

Try not to blend these movements together

For Example: Stand all the way up on the power clean before front squatting and stand all the way up on the front squat before beginning the push jerk

These percentages are based off your 1RM Clean and Jerk

MC: “Rack City” (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)

One time through for time in this barbell and air squat workout

Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk

The barbell starts from the floor for all movements

Expecting this workout to take between 5-10 minutes to complete

Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line