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TUESDAY 9.6.16

6
Sep

TUESDAY 9.6.16

Lowry CrossFit – CrossFit

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Warm-up

Forward Fold Pose 3:00

Lax Ball to Pecs and Front of Shoulder

4 Steady Rounds

10 Single-Leg Kettlebell Deadlifts

10 Hand Release Push Ups

Row 250m

10 minutes

1: Deadlift (1X3)

Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

2: Pause Low Hang Snatch (6X3)

*70-80% of 1RM

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 Power Cleans

8 Push Ups

12 Air Squats
Power Cleans

RX+ 205/135

RX 185/115

SC1 155/105

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Sprint 800m x 2

Rest 3:00

Sprint 600m x 4

Rest 3:00

EC2: Metcon (Time)

COMPETITORS EXTRA CREDIT #2

Farmers Carry – 400m
*AHAP

**Rest as needed

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