TUESDAY 9.17.19


TUESDAY 9.17.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Jump Rope Practice

Banded Shoulder Distraction

MC: “Fuller Circle” (Time)

For Time:

75/50 Calorie Assault Bike

125 Double-Unders

2000 Meter Row

150 Double-Unders

75/50 Calorie Assault Bike

MC2: Metcon (AMRAP – Reps)

In a 5 Minute Window:

20 Strict Handstand Push-ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

Working for 5 minutes in this gymnastic conditioning piece

You’ll start with a buy-in of 20 strict handstand push-ups and 40 dumbbell snatches

With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible

The buy-in reps do no count towards your score

Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00

This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups


Strict Handstand Push-ups

Reduce First Set Reps

Double Dumbbell Strict Press

Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)