Thursday 12-28-17

December 27, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

Skillwork:

Single arm dumbbell thruster

Rope climb

Take about 10-15 minutes combined working on both movements, then:

EMOM 6:

1) 5 single-arm DB Thrusters each arm (choose weight)

2) 1-2 rope climbs (mid with 3-4 planks)

The goal here is to get fluid with a relatively new movement (one-armed thruster) while further developing another movement weve been working on awhile.

Metcon (Time)

“Dumbbell Randy”

For time:

75 alternating DB Snatches (55/35)

8 minute cap.

Time to use those transitions we’ve been working on!

Metcon (No Measure)

3 sets:

20 weighted sit-ups using a dumbbell (55/35)

Rest 1 minute

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