MONDAY 3.25.19


MONDAY 3.25.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches choice

Pausing Back Squat (5X3)

3 second pause at bottom
5 Sets of 3:

Set #1 – 65% of estimated 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%

1st Squat – Pause for 3s in bottom.

2nd + 3rd Squat – No pause.

Rest as needed between sets.

MC: “Run and Gun” (3 Rounds for time)

3 Rounds:

400 Meter Run

30 Wallballs (20/14)

400 Meter Run

30 DB Hang Clean and Jerks (50/35)
Between rounds, let’s track our split times.

Although breakup strategies absolutely matter, with the run involved, pacing our engine is of the larger importance here. Much like running a 5K race, we are aiming to be able to sustain a steady-state – never sprinting, never crashing – for the duration.

Only effort today, and in line with our de-load week mentality, we are not looking to set a world record here. Let’s move with a purpose, but the larger aim today is a refinement of our pacing. Better to pace just a bit too much here, than to find our first round was our fastest with a steep drop-off.

On the DB hang clean and jerks, alternate every 5 repetitions.