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TUESDAY 9.27.16

27
Sep

TUESDAY 9.27.16

Lowry CrossFit – CrossFit

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Warm-up

Steady 6 Minute AMRAP:

Run (not sprint) 100m

10 Banded Good Mornings

10 Wallballs 30/20lbs

1: Push Press (1RM)

20 minutes

MC: Metcon (Time)

5 Rounds For Time:

30 Wallballs

20 Power Snatch 95/65lbs

10 Muscle Ups
Wallballs 20/14 RX

Power Snatch 95/65 RX

Muscle Ups RX+

Pull-Ups/Dip RX

*25 min cap

EC: Metcon (Time)

EXTRA CREDIT #1

For Time:

“100yd Sled and Sprint Suicide”

Sled Push 25yd

Sprint 25yd down and back

Sled Push 25yd

Sprint 50yd down and back

Sled Push 25yd

Sprint 75yd down and back

Sled Push 25yd

Sprint 100yd down and back
*Sled should be at a “medium” pushing weight. Unbroken at a steady driving pace. Use the same exact weight on re-test.

From the starting line, push the sled 25 yards. Sprint to the starting line and back to the sled and push it 25 more yards. Sprint back to the starting line and back to the sled. Continue this until you have pushed the sled 100yds total. Finish with a 100yd sprint back to the starting line and then sprint 100 yds through the finish line.

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