Lowry CrossFit – CrossFit

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“Grindstone” Week #6 – Deload Week

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1: Metcon (Weight)

Clean and Jerk Complex

On the 2:00 x 5 Sets:

1 Hang Power Clean

1 Low Hang Power Clean

1 Hang Squat Clean

1 Low Hang Squat Clean

1 Split Jerk
Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: 70-75% of 1RM Clean and Jerk

MC: “Heartburn” (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”


“Heartburn” is a repeat workout that was last completed on 7.27.19

This medium to long range effort combines 3 bodyweight movements with light weightlifting

Times from the previous effort range from 17-30+ minutes


The thrusters come from the floor and are designed to be incredibly light

This is a weight that you could complete for 35+ reps unbroken when fresh

These are ideally completed unbroken throughout the workout


The pull-up rep number per round is designed to be very small

Choose a number or variation that you can ideally complete unbroken each round


The burpees to finish out each round are regular burpees

Chest and thighs touch the ground in the bottom

You can step-up or jump-up off the floor

Finish at full extension with some air under the feet and a small clap overhead