Bootcamp 7-9-18

July 8, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (Weight)

5 sets

8 Goblet squats (with heavy KB)

1:00 Rest

– Same weight as last week

– Goal should be positioning and good form. Assist with boxes/ wallballs below athlete to achieve depth

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

1-2-3-4, etc.

⁃ DB thrusters

⁃ Box jumps/step ups

Then, at 11:00, for Time:

10-9-8-7-6-5-4-3-2-1

⁃ DB thrusters

⁃ Box jumps/step ups

16:00 CAP

– 2 scores: Total rounds in part 1, total time in part 2 (when recording second score in wodify, time starts back at 0:00. So if you finish the workout at 13:00, you’re wodify score should say 2:00)

Metcon (Time)

Score for wod 2

Metcon (No Measure)

4 sets

:30 left side plank

:30 right side plank

:30 mountain climbers

:30 rest

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