Monday 7-16-18

July 15, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Deadlift

New athletes:

10 minutes of discussion on deadlifting with proper form and technique (flat back, straight arms, drive through the heels)

Experienced athletes:

Use this time to mobilize and warm up and prepare for your working sets.

All athletes:

Take 15 more minutes to establish a 1RM deadlift

NOTE: your 1 rep max today needs to be conducted with good form and technique. If at an point you lose core stability or your back rounds, you have achieved your heaviest lift for the day.

Metcon (Time)

All athletes:

Brief demo and proper front squat and burpee technique (front squat: full range of motion, full depth squat, high elbows, weight in heels)

Burpee: chest to floor, jump and clap with hands overhead)

5 rounds for time:

15 front squats (95/65)

15 burpees

12 minute cap.

Please add one second to the cap time for every incomplete rep.

Metcon (No Measure)

Accumulate 200 flutter kicks

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