Thursday 2-2-17

CrossFit Lifted – CrossFit

Metcon (No Measure)

Every minute on the minute for 9 minutes:

1) 1 legless rope climb or 2 regular or 3 planks

2) 3 bar muscle ups or 4 chest to bar pull-ups or 5 regular pull-ups (use a band to achieve 5 if needed

3) 50 double unders or 30 seconds of double under practice

Metcon (AMRAP – Reps)

90 seconds of dumbbell snatches (55/35)

Rest 60 seconds

60 seconds of dumbbell snatches (55/35)

30 seconds of rest

30 seconds of dumbbell snatches (55/35)

For total reps.

At the 6 minute mark:

Metcon (AMRAP – Reps)

90 seconds of weighted dumbbell situps (55/35)

Rest 60

60 seconds of weighted situps (55/35)

Rest 30

30 seconds of weighted situps (55/35)

Total reps.

Weighted dumbbell situp:

Grip handle of dumbbell with both hands, extend behind head and touch one rubber end to the mat with arms extended. Situp and bring dumbbell forward to touch the mat at the front.

Metcon (No Measure)

3 sets:

30 banded hamstring curls (perform explosively)

Rest 1 minute

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