WEDNESDAY 9.14.16

Lowry CrossFit – CrossFit

Lowry Barbell Club tonight at 5:30

View Public Whiteboard

Warm-up

Floss Hips

30 Band Pull-Aparts

Then

2 Steady Rounds:

15 Double Kettlebell Push Press

15 Ab Mat Sit Ups

15 Burpees to 6″ Target

1: Back Squat (4X4)

*70% of 1RM

2: Neutral Grip Rest Pause Dumbbell Strict Press (3X ME)

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 Strict Press

**Beat last week scores

MC: Metcon (Time)

3 Rounds for Time:

21 Push Press

18 Calorie Row

15 Toes to Bar
Push Press

RX 95/65

EC1: Dumbbell Bench (4X8)

COMPETITORS EXTRA CREDIT #1

*heavier than last week

EC2: Metcon (No Measure)

COMPETITORS EXTRA CREDIT #2

3 Rounds:

:30 Max Pistols

Rest :30

:30 Right Leg Pistol Hold

Rest :30

:30 Max Pistols

Rest :30

:30 Left Leg Pistol Hold

Rest 3 Minutes