Thursday 3-16-17

March 15, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

Efficiency discussion and demo:

Barbell cycling push press and push jerk (no pause at the shoulder vs. pause at the shoulder)

Then 3 sets:

30 second handstand hold

30 second rest

Metcon (5 Rounds for reps)

EMOM 15:

1) 45 second assault bike for calories

Rest 15

2) 45 second box jump (24/20) for reps

Rest 15

3) rest 1 minute

Metcon (Weight)

3 sets:

Weighted wallsit (dumbbells on shoulders (choose weight) x 45 seconds

Rest 45 seconds

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