Friday 5-18-18

May 17, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Back Squat

Experienced athletes:

Take 20 minutes to find a new 1RM

New athletes:

Work with the coach on technique for 5-10 minutes (racking/unracking, bar placement, foot placement), then spend the remaining time building to a “comfortable and safe” 1RM for the day.

Metcon (Time)

brief explanation of toes to bar and kipping straight leg raises, and dumbbell thrusters, then:

7 rounds for time:

5 toes to bar

10 DB Thrusters (55/35)

10 minute cap.

Metcon (No Measure)

LIFTED SUMMER PREP (optional on your own):

5 sets:

50 Russian twists

25 flutter kicks

Rest 90 seconds

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