TUESDAY 1.7.20


TUESDAY 1.7.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Laying Front Rack Stretch: 1-2 Minutes

Pigeon Pose: 2 Minutes Each Side

Wrist Stretches: 30 Seconds Each Direction

1: Pausing Power Clean (CUSTOM)

Pausing Power Clean

On the 1:30 x 5:

1 Pausing Power Clean

1 Power Clean

*2 Second Pause at Knee

*2 Second Pause in Catch

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%


Working through 5 sets of this 2-rep power clean complex

There are two pauses on the first rep, with no pauses on the second rep

The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch

The two reps do not need to be completed ‘touch and go’ – you can drop after the first pausing rep

Percentages are based on your 1RM Power Clean

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

MC: “Zoolander” (AMRAP – Rounds and Reps)


30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Barbell Facing Burpees

Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout

The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)

For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar

Your score today is total rounds and reps completed across the 15 minutes

We can expect to complete somewhere around 5 rounds today


Double Unders

Reduce Reps

30 Seconds of Practice

45 Single Unders