Friday 8-4-17

August 3, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (Calories)

Teams of two:

10 minute EMOM (5 sets each):

Partner A: 45 second ME Cal assault bike

15 second rest

Partner B: 45 second ME Cal assault bike

15 second rest

RULES: pick someone you don’t know or don’t workout with regularly.

Also, you must AT LEAST TWICE, during a part of the workout where you feel It’s miserable, find the strength to say “keep moving, let’s go” to your partner. It’ll feel corny at first, but you’ll be surprised about what it does for your own mindset to be strong for someone else, when you feel your weakest. I usually choose to use this during moments where I feel I can’t breathe, I challenge you to do the same.

Score is total calories. Everybody lists their total score. Put your partners name in the comments section.

Rest 5 minutes, then:

Power Clean

E2MOM 4:

68-70% x 6 reps

Power Clean

E2MOM 4:

78-80% x 4

Power Clean

E2MOM 4:

88-90 x 2 reps

Rest 3 minutes, then:

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP (ladder):

1 power clean (95/65)

1 front squat

1 burpee

2, 2, 2

3, 3, 3 etc.

As high as you can get on the ladder in 7 minutes.

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