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MONDAY 8.8.16

8
Aug

MONDAY 8.8.16

Lowry CrossFit – CrossFit

Today starts the testing week for our new programming. The foundation is based off of MisFit Athletics programming. A few of our coaches have been on this programming for the last few months and have seen awesome results based on their CrossFit goals. You can expect a well rounded program that will be tough, but fully scalable.
The competitors extra credit is an option for those who are interested in competing locally or want to step up their game. It will not fall within the 1 hour class time and can be done after class if the gym is open.

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Warm-up

500M Row or 400M Run. Moderate pace.

-then-

2:00 couch stretch

-then-

3 Rounds

10 Good Mornings (45/35)

10 Push Press (45/35)

*10 minutes

Back Squat (1RM)

20min to find 1RM back squat.

5.3.1

Metcon (Time)

For Time:

30 Handstand Push Ups

15 Power Cleans (155/105)

20 Handstand Push Ups

10 Power Cleans (155/105)

10 Handstand Push Ups

5 Power Cleans (155/105)
*mod for HSPU’s is Push Press.

SC1: 95/65

SC2: 75/55

** mod weights for PC.

SC1: 135/95

SC2: 115/75

*** 20min cap

EC1: Metcon (AMRAP – Reps)

COMPETITORS EXTRA CREDIT #1

Max reps in 1 minute of Glute Ham Raises with 25/15lbs plate hugged to chest

EC2: Metcon (AMRAP – Reps)

COMPETITIVE EXTRA CREDIT #2

Max reps in 1 set of bodyweight OHS with full pause at the bottom and top

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