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MONDAY 9.19.16

19
Sep

MONDAY 9.19.16

Lowry CrossFit – CrossFit

Retest week from when we first started our cycle . 8.8.16 is when we did this metcon. Good Luck!

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Warm-up

1000M Row

Then

2:00 Couch Stretch/side

3 Slow Rounds

10 Good Mornings

10 Push Press

1: Back Squat (1RM)

MC: Metcon (Time)

For Time:

30 Handstand Push Ups

15 Power Cleans 155/105lbs

20 Handstand Push Ups

10 Power Cleans

10 Handstand Push Ups

5 Power Cleans
*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: Glute-Ham Raises (ME in 1 minute)

COMPETITORS EXTRA CREDIT #1

*holding 25/15 plate to chest

EC2: Overhead Squat (ME in 1 minute)

COMPETITORS EXTRA CREDIT #2

*body weight OHS

** full pause at bottom and top

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