Tuesday 12-20-16

CrossFit Lifted – CrossFit

Metcon (No Measure)

3 sets:

Front rack sandbag stationary March X 45 seconds

Rest 45 seconds

Metcon (No Measure)

3 sets:

25 banded good mornings

Rest 60 seconds

Followed by 3 sets:

unbroken deadlifts

10 at 185/125

8 at 225/155

6 at 275/185

Rest 60 seconds between sets

NOTE: these are not meant to be fast, or extremely heavy. We are trying to warm up your back and hamstrings for the WOD. If you lose form in these sets or weights, please scale the weight back for this piece and the WOD. Maintain a flat back THE ENTIRE TIME.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

1 round of “Cindy” :

5 pull ups

10 push-ups

15 air squats

1 deadlift (315/215)

NOTE: I say again, DO NOT OVER EXTEND YOURSELF. Check your ego at the door and if you need to scale the weight to maintain form, PLEASE DO SO.

Metcon (Weight)

1 set:

Reverse sled pull X 100m at bodyweight

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