Monday 12-5-16

CrossFit Lifted – CrossFit

Front Squat (Every 2 minutes for 16 minutes: 3 reps at 75%)

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

5 squat jumping Burpees (squat to full depth, jump the feet back, do a push-up, jump the feet forward into the bottom of a squat, stand, jump and clap)

10 single-arm dumbbell lunges (55/35) (5 each leg, holding a single dumbbell in one hand)

15 double unders (30 singles)

Pull-up progression week one (No Measure)

5 sets of 5:

Unbroken pullups*

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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