COMP 1-9-2019

January 8, 2019 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (3 Rounds for reps)

Three sets of:

Strict Pull Ups x Max Reps

Ring Rows x 15 reps

Rest 60 seconds

Strict Handstand Push Ups x Max Reps @ 3011

Push Ups x Max Reps

Rest as needed

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 12 minutes (6 sets):

Odd Minutes: 7 Deadlifts (315/215 lbs)

Even Minutes: 10-12 Burpee Box Jump-Overs (24″/20″)

Metcon (2 Rounds for calories)

Against a 3-minute running clock:

30/20 Calorie Row or Ski-Erg

Max Calorie Assault Bike or Bike Erg in remaining time

Rest 2 minutes and repeat for TWO SETS.
followed by. . .

Metcon (3 Rounds for calories)

Against a 2-minute running clock:

20/15 Calorie Row or Ski-Erg

Max Calorie Assault Bike or Bike Erg in remaining time

Rest 90 seconds and repeat for THREE SETS.
followed by. . .

Metcon (4 Rounds for calories)

Against a 60-second running clock:

15/10 Calorie Row or Ski-Erg

Max Calorie Assault Bike or Bike Erg in remaining time

Rest 60 seconds and repeat for FOUR SETS.

Metcon (No Measure)

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6-8 @ 21X1

Rest as needed

Chinese Planks x 60 seconds

Rest as needed

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