Monday 11-28-16

CrossFit Lifted – CrossFit

Power Snatch

Take 15 minutes to find a new 1RM power snatch

I’d suggest using these numbers as warm up sets:

2 at 50%

2 at 65%

2 at 75%

1 at 85%

1 at 95%

Use the rest of the reps and sets to attempt PRs

Let’s see some big numbers!

Metcon (3 Rounds for reps)

3 sets:

1 minute max effort thrusters (65/45)

1 minute max effort toes to bar (mod with kipping straight leg raise)

1 minute max effort double unders

1 minute max effort burpees

Rest 2 minutes

Score is total reps for each set. You should have three separate scores. Please note if you perform singles.

Metcon (Weight)

3 sets:

10 dumbbell floor presses (choose weight*)

Rest one minute

*this will be a new movement for alot of you, and we will be building in weight over the course of the next few weeks. Don’t be afraid to ask questions or partner up with someone who has done the movement before.

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