Monday 12-31-18

December 30, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Snatch

2 Snatches with 1 second pause in the receiving position at 85%*

*hold for a one count at the bottom. all snatches should be performed as singles.

at minute 12:00:

Snatch

8 perfect reps at 70%*

*should take roughly 3 minutes or less

Metcon (Time)

Happy New Year

On a 12 minute running clock:

Perform two rounds:

400m run

5 pullups

10 pushups

15 air squats

with remaining time until 12 minute mark, establish a 1 rep max push press (barbell must be taken from the floor)

NOTE: your score on this workout is time for the two rounds, and weight for the push press (list in “part b”)

at the 12 minute mark:

Push Press

THIS IS PART B OF THE FIRST WORKOUT. LIST YOUR PUSH PRESS SCORE HERE.

Metcon (Time)

For time:

31 burpee box jumpovers (24/20)

18 wallballs (20/14)

6 minute cap.

It’s been a great year guys. I’ve had the pleasure of being in some of your lives for several years, and for some of you only a few short months. No matter who you are and what kind of interaction I’ve had with you so far, I can assure you that you’ve impacted my life and my family’s life positively, one way or another.

If any of you ever need anything (ask around if you think those are just words, I really mean it) please don’t hesitate to ask me, either publicly or privately. Lets get all geared up to make this the best year ever! Bring on 2019!!

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