Monday 3-21-16

March 20, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

If you are participating in the open, stay loose and work on fluidly cycling through thrusters, and box jumps this week. Make sure you are meeting the standards for both movements, while moving quickly from one rep to the next. Some of these movements will be in the programming, but if they aren’t, feel free to work on them at light weight, for technical consistency.

This is the last week of the open, and I would expect to see one if not both of these movements, and possibly ring muscle ups and Burpees.

Overhead Squat

Take 12 minutes to establish a 1RM OHS (from the rack)

Power Snatch

Take 12 minutes to establish a 1RM Power Snatch

Metcon (Time)


Thrusters (95/65)

Bar facing Burpees
11 min. Cap

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