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MONDAY 3.19.18

18
Mar

MONDAY 3.19.18

Lowry CrossFit – CrossFit

Similar to the last few Mondays, athletes will have the choice between retesting 18.4 or completing an alternate workout.

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WU: Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Active Samson

then

Barbell Warm-Up

5 Good Mornings (45/35)

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

MC1: Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

SC1: Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

MC2: “Cloud 9” (AMRAP – Rounds and Reps)

AMRAP 9:

30/24 Calorie Row

30 Hand Release Push-ups

30 Alternating Dumbbell Snatches (50/35)

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