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TUESDAY 8.30.2016

30
Aug

TUESDAY 8.30.2016

Lowry CrossFit – CrossFit

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Warm-up

Pigeon Pose 2:00/side

Upper Thoracic Mobility

Then

3 Steady Rounds:

12 Single-Leg Kettlebell Deadlifts

24 Calorie Row

12 Kipping Handstand Push Ups

10 min

1: Deadlift (1X5)

*Controlled on the way down, take the hands off the bar, complete the next rep. Try to use the same weight as the 1×4 from Week 2

10 min

2: Pause Power Position Snatch (1X1)

*work up to 1RM

12 min

3: Pause Low Hang Snatch (1X1)

* find 1RM

**Make sure you lower the weight after the first 1RM and work up again with the low hang snatch to ensure proper form.

12 min

Metcon (AMRAP – Reps)

AMRAP 8

10 Box Jump Overs 24/20″

2 Hang Power Snatch

10 Box Jump Overs

4 Hang Power Snatch

10 Box Jump Overs

6 Hang Power Snatch

etc.
Hang Power Snatch

RX+ 115/75

RX 95/65

SC1 75/55

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Sprint 100m x 10

Rest 2:00

EC2: Metcon (AMRAP – Rounds and Reps)

COMPETITORS EXTRA CREDIT #2

Death by Pull-ups & Toes to Bar

Minute 1: 1 Pull-up & 1 Toes to Bar

Minute 2: 2 Pull-us & 2 Toes to Bar

Minute 3: 3 Pull-ups & 3 Toes to Bar

And so on…

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