31
Aug
WEDNESDAY 8.31.16
Lowry CrossFit – CrossFit
Warm-up
Floss Ankles
Floss Quads above Knee
Childs Pose 2:00
Then
4 Steady Rounds:
10 Lateral Goblet Squats
15 Wallballs
15 Calorie Row
1: Back Squat (4X4)
*85% of 1RM
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.
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 Wallballs 20/14lbs
10 Power Cleans
10 Kipping Handstand Push Ups
Power Cleans
RX+ 155/105
RX 135/95
SC1 115/80
Kipping HSPU’s – box HSPU’s
EC1: Metcon (AMRAP – Reps)
COMPETITORS EXTRA CREDIT #1
3 Rounds:
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes
EC2: Dumbbell Bench (4X8)
COMPETITORS EXTRA CREDIT #2
*AHAP