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Pausing Overhead Squat
Pausing 3-Position Po ...
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Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
WOD
WEDNESDAY 6.26.19 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (10/4)
WOD
WEDNESDAY 6.26.19
WU:
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#
Want to see some of these movements in action? Check out our
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Whiteboard:
Wednesday, June 26, 2019
Leaderboard
Men's Pausing Overhead Squat
James Powlan
06/26/2019
7 x 1 @ 185 lbs
Action Jackson
06/26/2019
7 x 1 @ 185 lbs
Josh Randels
06/26/2019
7 x 1 @ 145 lbs
Women's Pausing Overhead Squat
Bria Lee
06/26/2019
7 x 1 @ 175 lbs
Erin Bonthron
06/26/2019
7 x 1 @ 110 lbs
Private
06/26/2019
7 x 1 @ 70 lbs
Male Athletes
1
Juan
Baltierra
6:30 PM CrossFit
7 x 1 @ 205 lbs
1
mario
mancha
6:30 PM CrossFit
7 x 1 @ 205 lbs
2
Action
Jackson
4:30 PM CrossFit
7 x 1 @ 185 lbs
2
James
Powlan
4:30 PM CrossFit
7 x 1 @ 185 lbs
135, 145, 155, 175, 185
3
Joe
Espinoza
4:30 PM CrossFit
7 x 1 @ 165 lbs
3
Keenan
LIlyquist
4:30 PM CrossFit
7 x 1 @ 165 lbs
4
Josh
Randels
5:30 PM CrossFit
7 x 1 @ 145 lbs
4
Walter
Daumler
5:30 PM CrossFit
7 x 1 @ 145 lbs
5
Chris
Benedict
6:30 PM CrossFit
7 x 1 @ 135 lbs
85#, 95#, 105#, 115#, 125#, 135#
6
Mike
La Torre
6:00 AM CrossFit
7 x 1 @ 95 lbs
Female Athletes
1
Bria
Lee
4:30 PM CrossFit
7 x 1 @ 175 lbs
85, 115, 125, 135, 155, 165, 175
2
Erin
Bonthron
5:30 PM CrossFit
7 x 1 @ 110 lbs
3
Stephanie
Marnocha
6:00 AM CrossFit
7 x 1 @ 85 lbs
4
Private
9:30 AM CrossFit
7 x 1 @ 70 lbs
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