SATURDAY 2.13.21


SATURDAY 2.13.21

Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Clean and Jerk Complex

On the 2:00 x 6 Sets:

3 Squat Cleans

1 Push Jerk

1 Split Jerk

Build in weight each set.

Percentages based on 1RM Clean & Jerk:

Set 1 – 1 Complex @ 55% of 1RM Clean & Jerk

Set 2 – 1 Complex @ 60% of 1RM Clean & Jerk

Set 3 – 1 Complex @ 65% of 1RM Clean & Jerk

Set 4 – 1 Complex @ 70% of 1RM Clean & Jerk

Set 5 – 1 Complex @ 70-75% of 1RM Clean & Jerk

Set 6 – 1 Complex @ 70-80% of 1RM Clean & Jerk

– Cleans do not need to be completed unbroken. Singles are good to go. However, following last squat clean, let’s hold onto the bar for the final 2 reps (1 push jerk + 1 split jerk) before we drop.

– Athletes have the full 2:00 to complete each complex.

– Track all (6) complexes, with our score for the day being the heaviest.

“Fortitude” (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

– Conditioning Category: Pacer

– A test of mental fortitude, we are reaching into a higher volume total today.

– Intentions are to choose a count for both the rowing and burpees that is physically doable in :40s or less.

– Completing a full round at moderate intensity, and capping our efforts at the :40s mark can give us good baseline numbers to work with.

– Reasoning behind :40s of rested effort will turn into potentially :50s of working effort when we are in the middle.

– 2 Scores: Lowest number of burpees on any round and lowest number of calories on any round. Combined total will be your overall score.



– 12/10 Cal Assault Bike

– 12/10 Cal Ski Erg


– Reduce reps