WEDNESDAY 2.6.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Group Warm-Up
1: TEMPO BACK SQUAT (5X2)
Building upon last week.
5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom.
This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.
Set #1 – 63%
Set #2 – 65%
Set #3 – 67%
Set #4 – 69%
Set #5 – 71-74%, based on feel.
MC: “Sole Cycle” (3 Rounds for reps)
3 x AMRAP 5:00’s, resting 5:00 between:
“Sole Cycle” Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike