12
Nov
WEDNESDAY 11.13.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Pausing Back Squat (CUSTOM)
3 second pause at bottom
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat
Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%
MC: “Step Aerobics” (AMRAP – Rounds and Reps)
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24″/20″)
10 Squat Cleans (135/95)
Dumbbell: 50/35
STIMULUS
Focus is on weights today, specifically on getting below parallel with the barbell.
Light dumbbell on the box step-ups, where we are confident all three sets will be unbroken.
Moderate weight on the barbell, where we are confident when fresh, we could complete 12+ unbroken.