Monday 1-7-19

January 6, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Snatch

Take 15 minutes to find a new 1RM Snatch

Metcon (Time)

12 deadlifts (155/105)

9 hang power cleans

6 shoulder to overhead

600m run

12 deadlifts

9 hang power cleans

6 shoulder to overhead

600m run

12 deadlifts

9 hang power cleans

6 shoulder to overhead

14 minute cap.

Add one second to the cap time for every unfinished rep. (50m=one rep)

Metcon (Weight)

3 sets:

100m walk with one dumbbell overhead, one dumbbell in the farmer catty position (choose weight, switch every 50m)

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