Monday 12-12-16

December 11, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Front Squat (Every 2 minutes for 16 minutes)

3 reps at 80%

Metcon (Time)

42-30-18

Push jerks (115/75)

Burpees

NOTE: if you cannot complete the push jerks in at least sets of 10, please scale the weight.

15 minute cap.

Pullup progression week 2 (No Measure)

6 sets of 6 unbroken pullups

(Same scale as last week)

Rest 1 minute

*Use whatever modification you need to in order to achieve all 5 sets unbroken.

The order of modification will be as follows:

Box jumping pullup, banded, kipping, butterfly, chest to bar, butterfly chest to bar.

Use this as a time to work on both strength and technique. Do not progress to the next level unless you can successfully complete all unbroken reps at the previous level, with good technique.

List current modification in notes each week, as well as how you’re progressing.

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