Monday 5-22-17

CrossFit Lifted – CrossFit

Squat Snatch

10 minute Demo/Refresher, then two options:

Option A: Every Minute on the minute for 8 minutes, 5 squat snatches

Option B: Every Two Minutes for 8 minutes, 3 squat snatches at 75-78%

Option A: This option is for beginners still learning the movement. You can use something as light as a PVC pipe, or a bar with minimal weight, but the focus should be on mechanics and learning the movement properly.

Option B: this option is for experienced lifters with a tested 1 rep max, and will be considered a strength day that begins this cycle, in which percentages will climb and rep counts will change.

If you are not sure which category you fall into, ask a coach for assistance.

Wallflowers (3 Rounds for reps)

Against a 15 minute running clock:

90 seconds of ME wallballs (20/14)

90 seconds of ME overhead stationary DB lunges (45/25)

2 minutes of rest

Repeat the sequence for a total of three times over the course of 15 minutes. Your score is the total reps you achieve each round.

The dumbbell can be held with two hands (one hand on each end)

This workout is in honor of everyone that stood on the sidelines this weekend while the rest of us partied! We hope you make it out next year! Cheers!

Metcon (No Measure)

3 sets:

45 second ME flutter kick

30 second rest

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