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The pause front squat is a great tool when working on the clean for a few reasons. - It improves your ability to recover through the sticking point of the squat. - It improves trunk strength and postural strength - It improves flexibility and comfort in the bottom of the squat
- It helps to correct improper movement in the squat such as leading up out of the squat with the hips
Squat Clean weight starts at 70%1RM and increases by 5% after every 3 rounds.
Round 1: 2 minutes
Round 2: 90 seconds
Round 3: 60 seconds
Rest 2 minutes between rounds. No rest between exercises during the round.
In the AMRAP, you'll be running at your average 400m pace from testing week + 10-15 sec. The goal is to maintain this pace throughout each 400m. Wear your watch if you have one, and make sure you know how to use the pace function.
Thanks to Dave Castro and the new CrossFit Games schedule for part [B]. Enjoy
Practice day tomorrow, nice and simple. Some strength work and a fast couplet. We will be investigating capacity on the pistol squat through range of motion progression and in some cases adding load. In the couplet, you'll need to step down from the high box jump.
Practice, Practice, Practice...
The goal in the EMOM is to start with a light-moderate load and build to a moderate load by minute 5. Hold the same weight for the last 5 minutes.