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WEDNESDAY 6.26.19

25
Jun

WEDNESDAY 6.26.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

400M Run

Banded Shoulder Distraction

Hip Halo

Ankle/Calf Mob

1: Pausing Overhead Squat (7X1)

7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS

Set #2 – 45%

Set #3 – 50%

Set #4 – 55%

Sets #5+6+7 – 60%

All repetitions are taken from the rack.

2: Pausing 3-Position Power Snatch (5X1)

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knee-level)

1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 – 60% of 1RM Squat Snatch

Set #2 – 65%

Sets #3+4+5 – 70%

MC: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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