Tuesday 3-21-17

March 20, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Power Snatch + OHS

E90 seconds for 6 sets:

At 85%

Last week of the cycle.

Metcon (AMRAP – Rounds and Reps)

3 sets:

5 minute AMRAP:

10 wallballs (20/14)

5 single arm dumbbell clean and jerks left arm (55/35)

10 stationary medball lunges (20/14)

5 single arm dumbbell clean and jerks right arm (55/35)

Rest 3 minutes

NOTE: this will be a revolving AMRAP, meaning wherever you leave off in the first 5 minute set, you will pick up in the second, and same for the third. You are getting TONS of rest between sets, so GO HARD. Score is total rounds and reps.

Metcon (No Measure)

3 sets:

1 minute of partner medball sit-ups (20/14)

30 seconds of rest

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