Thursday 3-23-17

March 22, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

SKILLWORK

Skills refresher

Wallball efficiency:

-breathing patterns

-distance from the wall

-proper ball placement (where to hold it)

Push Press efficiency:

-elbow placement

-hip drive

-bar path

-barbell cycling

Metcon (AMRAP – Rounds and Reps)

Death By:

Manmakers (55/35)

Box jump overs (24/20)

NOTE: the “death by” portion will be box jump overs only. THE MANMAKERS WILL STAY AT 1 REP THE ENTIRE WORKOUT.

Example:

Minute one:

1 manmaker

1 box jump over

Minute Two:

1 manmaker

2 box jump overs

Etc.

Continue to add a rep to the box jump overs every minute until you can no longer complete the workload in a minute.

OPEN COMPETITORS: 20 minutes of stretching and rowing or biking.

Metcon (No Measure)

3 sets:

45 second plank hold

30 second rest

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