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WEDNESDAY 2.6.19

5
Feb

WEDNESDAY 2.6.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Group Warm-Up

1: TEMPO BACK SQUAT (5X2)

Building upon last week.

5 Sets of 2 Repetitions

*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 – 63%

Set #2 – 65%

Set #3 – 67%

Set #4 – 69%

Set #5 – 71-74%, based on feel.

MC: “Sole Cycle” (3 Rounds for reps)

3 x AMRAP 5:00’s, resting 5:00 between:

“Sole Cycle” Part #1

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Calorie Assault Bike

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