COMP 11-23-2018

November 22, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (Weight)

Three sets of:

Bench Press x 8 reps @ 93-95% of your 8-RM on November 9, 2018.

Rest 2 minutes

Metcon (Time)

Against a 12-minute running clock…

Run 1-Mile
immediately followed by. . .

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in the remaining time of:

3 Power Cleans (225/155 lbs)

6 Muscle-Ups

Metcon (No Measure)

A:

Every 2:00 for 5 sets:

10 SHSPU

1 Manmaker (70/50)

7 DB Front Squats

B:

Every 2:00 for 5 sets:

10 SHSPU (with mods for help)

1 Manmakers (50/35)

7 DB Front Squats
Increase FS by 2 reps each week

Leave a Reply

Your email address will not be published. Required fields are marked *