Friday 12-23-16

December 22, 2016 jkwuest No comments exist

Announcements

Hey guys! Sorry for the late notice, but there will be no class tomorrow so that our coaches can enjoy the holiday weekend with their families. Be prepared for some excellent fitness on Monday’

CrossFit Lifted – CrossFit

Metcon (Weight)

3 sets:

15 dumbbell floor presses (5-10#s heavier each hand than last week)

Rest 1 minute

NOTE: if you are one of those rare, large-breed males (Derrick) that maxed out our Heaviest Dumbbells with 20 reps last week, do 20 reps again this week, but add a fourth set.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

100m run

50 ft. Bear crawl

12+rounds is possible, but you’re gonna have to make it hurt. This workout isn’t as easy as it looks (if you do it right).

Rest 3 minutes, then:

Metcon (AMRAP – Reps)

2 minute AMRAP:

5 single arm dumbbell push presses each arm (5 left, then 5 right)(45/25)

Goal should be to not put the dumbbell down for the entire two minutes.

Metcon (Weight)

3 sets:

25 weighted situps (choose weight)

Rest 1 minute

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