6
Sep
TUESDAY 9.6.16
Lowry CrossFit – CrossFit
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
