COMP 12-26-2018

December 25, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (Weight)

Six sets of:

Hang Snatch + Snatch + 2 Overhead Squats

Rest as needed

Build to today’s heaviest set.

Metcon (Time)

Three rounds for time of:

500 Meter Row

10 Devil’s Presses (50/35 lb DBs)

20 Toes to Bar

30 Box Jump-Overs (30″/24″)

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (4 sets of each):

Station 1 – Double-Kettlebell Overhead Carry x 45 seconds

Station 2 – Landmine Row x 8 reps @ 2111 (Left)

Station 3 – Landmine Row x 8 reps @ 2111 (Right)

Station 4 – Sandbag Carry or Front Racked Kettlebell Carry x 45 seconds (heavy!)

Station 5 – Farmer’s Carry x 45 seconds (heavy!)

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