Friday 12-30-16

December 29, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (Weight)

3 sets:

30 floor presses (choose weight)

Rest 2 minutes

Choose a weight that is lighter than you think you should. The goal is to get through at least the first set unbroken

30 manmakers (Time)

30 manmakers (55/35)

10 minute cap.

NOTE: if you do not make the cap, no big deal, but make sure you note how many you got. We will test this every three to four months, and you need to use it as an aid in tracking your progress.

Metcon (2 Rounds for time)

2 sets:

Plank hold X max time

Rest 60 seconds

NOTE: the standard on this is STRICT. If you hinge at the hip, knee, or shoulder, the set is over. You must maintain a flat and straight body position the entire time.

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