WEDNESDAY 6.5.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
1: Metcon (Time)
10 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks (which should display below):
Today – 10 x 40%
Last Week – 12 x 30%
2 Weeks – 10 x 30%
1: Overhead Squat (5X2)
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
Percentages:
Set #1 – 60% of estimated 1RM OHS
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Set #5 – 72%
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.
MC: “Slap Happy” (3 Rounds for reps)
“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)
Score will be total rounds of overhead squats and burpees in each part. The double-unders do not contribute towards the score in each round.