CrossFit Warrenton – CrossFit
Pausing Front Squat Complex (1-1-1-1-1)
-Two movements in our front squat complex, which comes from the rack
-We’ll pause for 3 seconds in the bottom of the first rep
-There is no pause on the second rep
-Build to something heavy for the day with solid mechanics
Pause :03 at bottom of 1st Front Squat then perform another Front Squat immediately, without a pause.
“Four Loco” Jan 15th 2020 (5 Rounds for time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (Rx 115/75) (R+ 165/115)
PushPress Complex “After Party” (Set 1, 2, 3 then 4)
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
Pause 2 Seconds in Dip