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WEDNESDAY 8.24.16

24
Aug

WEDNESDAY 8.24.16

Lowry CrossFit – CrossFit

LCF!! Field day is this Saturday , 8.27, in Northfield Stapleton (Central Park Blvd and 70). What can you expect at Field day? Potentially the greatest day of your life. Expect traditional and non-traditional (involving adult beverages) games and a pool outing shortly after. The games will start at 10:00am and pool time starts at noon.ish.
8863 E. 47th avenue
Denver- 80238

View Public Whiteboard

Warm-up

Upper Thoracic Mobility

Then

Accumulate 3:00 in Squat Hold (Can be Kettlebell assisted)

Then

Steady 5 Minute AMRAP:

Row 15 Calories

15 Ab Mat Sit Ups

10 Goblet Squats

1: Back Squat (4X4)

*82.5% or 1RM

15min

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 1RM strict press

**Beat scores from last week

MC: Metcon (AMRAP – Rounds and Reps)

E2MOM 10

12 Thrusters

12 Toes 2 Bar

3 Wall Walks
Thrusters

RX+ 105/70

RX 95/65

SC1 75/55

Toes 2 Bar RX+/RX

SC1 Knee Raises

Wall Walk sub 40ft bear crawl

EC1: Metcon (No Measure)

COMPETITORS EXTRA CREDIT #1

3 Rounds

:30 Max GHD Sit-ups

Rest :30

:30 At Parallel Sit-up Hold

Rest 3 Minutes

EC2: Metcon (3 Rounds for reps)

COMPETITORS EXTRA CREDIT #2

Climb the push-up ladder x3

1-2-3-4-5 etc until you reach failure

Rest 3 Minutes start over at one and try to climb close to the same number as the previous round

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