Tuesday 11-29-16

November 28, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Push Jerk

Take 15 minutes to establish a new 1RM

I would use these percentages to warm up and build:

5 at 50%

3 at 65%

2 at 75%

1 at 85%

1 at 95%

Use the remaining sets to find a new 1RM

Time to crush your old PRs and put some new numbers on the board!

Metcon (Time)

For time:

40 box jumps (30/24)

60 calorie row

800m run

17 minute cap.

NOTE: please be careful if you choose to RX the box jumps in this workout. I don’t want anyone’s shin skin on my boxes!!

Metcon (Weight)

1 set:

Reverse sled pull at 70% of body weight x 100 meters

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