19
Sep
MONDAY 9.19.16
Lowry CrossFit – CrossFit
Retest week from when we first started our cycle . 8.8.16 is when we did this metcon. Good Luck!
Warm-up
1000M Row
Then
2:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press
1: Back Squat (1RM)
MC: Metcon (Time)
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans
*mod for HSPU’s is Push Press.
SC1: 95/65
SC2: 75/55
** mod weights for PC.
SC1: 135/95
SC2: 115/75
*** 20min cap
EC1: Glute-Ham Raises (ME in 1 minute)
COMPETITORS EXTRA CREDIT #1
*holding 25/15 plate to chest
EC2: Overhead Squat (ME in 1 minute)
COMPETITORS EXTRA CREDIT #2
*body weight OHS
** full pause at bottom and top