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MONDAY 11.7.16

7
Nov

MONDAY 11.7.16

Lowry CrossFit – CrossFit

This week is re-test week. We’ll be testing out the lifts/wods that we did from 9/26-9/30.

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Warm-up

5 Steady Rounds:

10 Calorie Row

10 Banded Glute Activation Steps per side

5 “Tall” Box Jumps, NO BOUNDING

*8 min

1: Snatch (1RM)

*15 minutes

** 3 attempts

2: Clean and Jerk (1RM)

*15 minutes

** 3 attempts

MC: Metcon (Time)

For Time:

2000M Row

120 DU’s

60 CTB Pull-Ups
DU’s RX/RX+

Singles 2:1 SC1

CTB Pull-Ups RX+

Pull-Ups RX

*20 min cap

EC: Metcon (Time)

EXTRA CREDIT #1

3 attempts at a max effort free-standing HS Hold

If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.

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