12/14/15

December 13, 2015 jkwuest No comments exist

CrossFit Lifted – CrossFit

Power Clean (3 reps @ 75-80%)

Minutes 1 and 2

Power Clean (2 reps at 85-90 %)

Minutes 3 and 4

Power Clean (1 rep at 90-95%)

Minutes 5 and 6

Power Clean (Every 90 seconds for (4) rounds @ 95-100%)

Every 90 seconds for (4) rounds

Metcon (Weight)

Every 3 minutes for 21 minutes:

200 meter run

Max effort burpee box step overs (55/35) until the 2 minute mark – rest 1 minute

Metcon (Weight)

3 rounds:

40 second plank hold on forearms

20 second rest

20 unbroken KBS ( same weight as last week)

30 second rest

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