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