MONDAY 3.25.19
Lowry CrossFit – CrossFit
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.