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WEDNESDAY 8.17.16

17
Aug

WEDNESDAY 8.17.16

Lowry CrossFit – CrossFit

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Warm-up

4 min Floss Ankles/Calves

3 Rounds:

6 Deep Strict Ring Dips

12 Russian KB Swings

18 Fast Box Step Ups

10 min

1: Back Squat (4X4)

*80% of 1RM

20 min

2: Neutral Grip Rest Pause Dumbbell Strict Press (3X max effort)

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
*25% of strict press 1RM

5 min

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

9 Ring Dips

12 Sumo Deadlift High Pull

15 Box Jumps 24/20″
Ring Dips RX+/RX

Sumo Deadlift HP

RX+ 135/95

RX 95/65

SC1 75/55

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