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WEDNESDAY 6.5.19

4
Jun

WEDNESDAY 6.5.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: Metcon (Time)

10 Sets for Time:

40% of Max Strict HSPU
Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks (which should display below):

Today – 10 x 40%

Last Week – 12 x 30%

2 Weeks – 10 x 30%

1: Overhead Squat (5X2)

5 Sets:

1 Tempo Overhead Squat*

1 Overhead Squat

Percentages:

Set #1 – 60% of estimated 1RM OHS

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Set #5 – 72%

*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

MC: “Slap Happy” (3 Rounds for reps)

“Slap Happy” Part #1

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

12 Overhead Squats (95/65)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #2

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

8 Overhead Squats (115/85)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #3

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (135/95)

4 Burpee Box Jump Overs (24″/20″)
Score will be total rounds of overhead squats and burpees in each part. The double-unders do not contribute towards the score in each round.

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