11/30/15

November 28, 2015 jkwuest No comments exist

CrossFit Lifted – CrossFit

Nutrition Challenge Participants:
This is the week! You must weigh in and submit your current weight to me by Wednesday (12-2) of this week to be eligible to win the half month off your membership. The winner will be determined by the percentage of body weight lost. You MUST use the scale at the gym.

Please write your name and current body weight on the form marked “nutrition challenge” located on the Wodify desk.Good luck to all.

Power Clean (Minutes 1-3 / 3 reps at 65-70%)

This is the same rep scheme as last week. Your goal should be to improve 5-10 pounds on each lift. Touch and go with good technique is preferred, but dropping between reps to achieve and work on perfect set-up is allowed.

Power Clean (Minutes 4-6 / 2 reps at 75-80%)

Power Clean (Minutes 7-9 / 1 rep at 85-90 %)

Metcon (AMRAP – Reps)

10 Minute AMRAP:

15 deadlifts (225/155)

15 HSPU

50 wall balls (20/14)

12 deadlifts

12 HSPU

50 wall balls

9 deadlifts

9 HSPU

50 wall balls

(If you finish the sequence start over. Your score is the total number of reps completed in the working time. Wallballs and HSPU’s must be done in the same working space. If you are using a mat please move it for the wall balls and then replace it during the HSPU’s)

Metcon (Weight)

3 rounds:

12 seated unsupported dumbbell press (same weight as last week)

rest 30 seconds

40 second weighted plank hold (same weight as last week)

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