Thursday 8-3-17

August 2, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (3 Rounds for reps)

Brief demo on Strict HSPU and modifications

Then:

EMOM 9:

1) 6-10 strict HSPU (modify with pikes

2) 2-4 rope climbs (mod with planks from the ground

3) 12 KB Deadlifts (choose weight)

Please note the amount of reps you achieve, as well as the weight you use and any modifications.

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

9 KB Sumo Deadlift High Pulls (53/35)

100 ft. Half and half walk (kb in the front rack position on one shoulder, DB in the farmer carry position in the other hand (53/35 KB, 45/25 DB) (you may switch hands at the 50 foot mark, or each round, whichever you choose)

9 ball slams (20/14)

Metcon (No Measure)

3 sets:

20-25 banded good mornings

Rest 1 minute

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