WEDNESDAY 11.13.19

Lowry CrossFit – CrossFit

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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.