Lowry CrossFit – CrossFit

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1: Jerk Balance (3X3)

Work Technique Loads Between 25-40% of 1RM Split Jerk


The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split position

We’ll keep the weights fairly light here to drill good technique

Work around 25-40% of your 1RM Split Jerk, but adjust as needed to stay light

2: 1 Pausing Split Jerk 1 Split Jerk (On the 1:30 x 7)

Set 1: 60% of 1RM Jerk

Set 2: 63% of 1RM Jerk

Set 3: 66% of 1RM Jerk

Set 4: 69% of 1RM Jerk

Sets 5-7: 72% of 1RM Jerk


We’ll build to heavier loads in the second Split Jerk technique piece of the day

We’ll work on the clock for this complex, with rounds starting on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00

There is a 2 second pause in the dip and catch of the Pausing Split Jerk

The second rep is completed with no pauses

The pause limits the power of our drive, which can help us train better explosiveness from a dead stop

The pauses in the dip and catch positions also gives us more time to feel out proper upright balance

3: “Steel Toe” (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar


21 Burpee Box Jump Overs

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs

21 Clean and Jerks (185/135)

Box: (24″/20″)

In this Team Version of “Steel Toe”, one athlete works at a time while the other two rest

Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks

There is a 30 minute time cap to the workout

If you hit the time cap, put 30:00 as your score and note total completed reps in the notes section

Toes to Bar:

Choose a variation that allows for at least 5 reps at a time

It is ok for teammates to use different variations

Burpee Box Jump Overs:

Face the box in the burpee

You can step or jump out of the burpee

Jump up and land on the box with two feet

There is no need to stand to full extension

Clean and Jerks:

Use one bar and change the weights as you go

Teammates can use different weights (you can have multiple bars in this case)

Choose weights that allow for at least the following reps during the workout:

1st Bar: 5-7 Reps

2nd Bar: 3-5 Reps

3rd Bar: 1-3 Reps