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TUESDAY 8.23.16

23
Aug

TUESDAY 8.23.16

Lowry CrossFit – CrossFit

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Warm-up

Pigeon Pose 2:00/side

Then

2 Rounds

10 Single-Leg Kettlebell Deadlifts

15 Calorie Row

10 Behind the neck snatch presses (45/35)

10 OHS (45/35)

10 minutes

1: Deadlift (1X4)

Controlled on the way down, take the hands off the bar, complete next rep. Try to use the same weight as the 1×3 from last week

10 minutes

2: Pause Power Position Snatch (7X2)

* 80-90% of 1RM PPPS

**Drop and reset after each rep.

15 minutes

MC: Metcon (Time)

For Time:

40 Pull Ups

40 Calorie Row/400M Run

10 Squat Snatch

20 Pull Ups

20 Calorie Row/200M Run

5 Squat Snatch
Squat Snatch

RX+ 185/125

RX 135/95

SC1 95/65

Pull-Ups (RX+/RX)

Ring Rows (SC1)

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Sprint 400m x 8
Rest 2:1

EC2: Metcon (Time)

Competitors Extra Credit #2

400m Farmers Carry AHAP

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