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WEDNESDAY 5.22.19

21
May

WEDNESDAY 5.22.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Paused Front Squat (5X2)

5 Sets of 2 Pausing Front Squats

*3s pause in the bottom of each rep.

Set #1 – 65% of 1RM Front Squat

Set #2 – 70%

Sets #3+4+5 – Build to a heavy double.

2: Hang Squat Clean (CUSTOM)

On the Minute x 5:

2 Hang Squat Cleans @ 60%

2 Hang Squat Cleans @ 65%

2 Hang Squat Cleans @ 70%

1 Hang Squat Clean @ 75%

1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:

1 Hang Squat Clean, building in load.

Log heavy 1.

MC: “Dirt Nap” (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees
In “Dirt Nap”, we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.

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