SATURDAY 9.25.21


SATURDAY 9.25.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

View Public Whiteboard

1: Metcon (Weight)

Squat Clean & Jerk

5 Sets:

1 Squat Clean + 3 Jerks @ 70-75% of 1RM Clean & Jerk

– Athletes can choose to push jerk or split jerk.

– Focus on maintaining a solid front rack position and bracing the midline throughout these lifts.

– Rest as needed between sets.

– Score: Enter all 5 weights.

2: Back Squat (5X4)

Back Squat

5 Sets:

4 Back Squats @ 85% of 1RM Back Squat


– Rest as needed between sets.

– All sets should come from a rack.

– Score: Enter the weight used across all sets

MC: “Blue Collar” (Time)

Teams of 2

3 Rounds For Time:

400 Meter Run

30 Chest to Bar Pull-Ups

20 Power Cleans 185 / 135 lb

30 min cap.

– The power cleans should be on the heavier side but still managable to perform quick singles.

– Score: Time
One person working at a time, except for run. Both partners will run together. Partition reps as needed.