WEDNESDAY 6.26.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
400M Run
Banded Shoulder Distraction
Hip Halo
Ankle/Calf Mob
1: Pausing Overhead Squat (7X1)
7 Sets of 1 Rep
In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)
Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
All repetitions are taken from the rack.
2: Pausing 3-Position Power Snatch (5X1)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%
MC: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#