Friday 3-3-17

March 2, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Skills and Accessory

Dumbbell clean demo and technique work (difference between muscle and power clean)

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Or you may also do:

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Metcon (Time)

Rest 3 minutes, then, for time:

10 manmakers (55/35)

20 DB Snatches

30 DB front squats

7 minute cap

Metcon (Weight)

3 sets:

25 weighted situps (choose weight)

Rest 30 seconds

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