Bootcamp 12-18-17

December 17, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Madeleine (Time)

“Madeleine”

7 rounds:

12 Toes to bar

16 DB Snatches (55/35)

9 push presses (75/55)

23 minute cap.

Happy Birthday Maddie girl. Watching you grow up and to see how much character and personality you have is so much fun. You are such a strong and beautiful little girl and I’m so proud of you!
Substitute toes to bar with knee raises, choose dumbbell weight and use dumbbells on both the snatch and the push press.

Once you finish, at the top of the next minute:

Nightmare (Time)

For time:

12 burpees

17 power cleans (75/55)

55 backsquats (75/55)

7 minute cap.

Some of you may not know this, but “Nightmare” is Coach Marilyn’s (my mom’s) competition nickname. I’m very fortunate to celebrate two special birthdays (my daughter and my mom) one day right after the other. Happy Birthday, Mom. Not too many people can say they would love to go to work with their mom everyday, but I for one wouldn’t have it any other way.
Do dumbbell power cleans and dumbbell squats, with your choice of weight.

Metcon (Weight)

3 sets:

25 Russian twists with a med ball (choose weight)

Rest 1 minute

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