Tuesday 12-12-17

December 11, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Shoulder Press

Every 2 minutes for 10 minutes (5 sets):

1) 6 at 70%

2) 4 at 80%

3) 3 at 88%

4) 1.1 at 90%

5) 1.1 at 92%

Metcon (Time)

For time:

30 wallballs (20/14)

7 bar muscle ups

20 wallballs

5 bar muscle ups

10 wallballs

3 bar muscle ups

10 wallballs

5 bar muscle ups

20 wallballs

7 bar muscle ups

30 wallballs

NOTE: please scale the muscle ups to either chest to bar pull-ups or pull-ups if needed to maintain intensity. Utilize bands and boxes if needed as well.

13 minute cap.

Metcon (No Measure)

Complete 30 alternating pistols to a low box.

“Low box” should be something that is easily above what you are capable of performing. If you can perform pistols without a modification, a low box should be perfect. If not, you may need a higher modification. You should be able to move through these fairly quickly as a muscular endurance and skill building exercise. Should take no more than 3-5 minutes

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