CrossFit Lifted – CrossFit
10 minute Demo/Refresher, then two options:
Option A: Every 2 minutes for 8 minutes, 2 squat snatches (up 5 to 10 pounds from last week)
Option B: Every Two Minutes for 8 minutes, 2 squat snatches at 80-85%
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. You may move up 5 to 10 pounds from last week if the coach deems your technique reflects positively.
Option B: this option is for experienced lifters with a tested 1 rep max. This is either performed at the same weight as last week, or up 3-5%
If you are not sure which category you fall into, ask a coach for assistance
NOTE: I realize this gets a little monotonous week after week, but realize that this is a difficult movement that can be dangerous when not performed properly. This is the last week, so keep getting as much knowledge as you can and ask a lot of questions.
5 rounds for time:
30 wallballs (20/14)
20 hang power cleans (95/65)
20 minute cap.
Metcon (3 Rounds for reps)
Unbroken strict pull-ups
NOTE: use the same modification as last week, but all three sets need to be at least 1 rep higher than last week