7
Nov
MONDAY 11.7.16
Lowry CrossFit – CrossFit
This week is re-test week. We’ll be testing out the lifts/wods that we did from 9/26-9/30.
Warm-up
5 Steady Rounds:
10 Calorie Row
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING
*8 min
1: Snatch (1RM)
*15 minutes
** 3 attempts
2: Clean and Jerk (1RM)
*15 minutes
** 3 attempts
MC: Metcon (Time)
For Time:
2000M Row
120 DU’s
60 CTB Pull-Ups
DU’s RX/RX+
Singles 2:1 SC1
CTB Pull-Ups RX+
Pull-Ups RX
*20 min cap
EC: Metcon (Time)
EXTRA CREDIT #1
3 attempts at a max effort free-standing HS Hold
If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.