COMP 11-26-2018

November 25, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (Weight)

Every minute, on the minute, for 8 minutes:

Front Squat x 3 reps @ 75-80%

Metcon (AMRAP – Reps)

When the running clock reaches 8:00…

Every minute, on the minute, for 8 minutes:

6-8 Strict Handstand Push Ups
Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives.

Metcon (Weight)

Five sets of:

Clean x 1.1.1

(rest 10 seconds between singles)

Rest as needed
Build over the course of the five sets to today’s heavy triple.

Metcon (6 Rounds for weight)

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 80%

*Set 2 – 3 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 85%

*Set 5 – 3 reps @ 90%

*Set 6 – 1 rep @ 95%

Rest 2 minutes between sets.

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 16 minutes:

Minute 1 – 15-17/10-12 Calorie Assault Bike

Minute 2 – 5 Devils Presses (50/35 lb DBs)

Immediately followed by…

Metcon (Time)

Three rounds for time of:

15/10 Calorie Assault Bike

5 Devils Press (50/35 lb DBs)
*Devil’s Press is a Dumbbell Burpee Ground to Overhead

https://www.youtube.com/watch?v=_-iCGodEZNo

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