CrossFit Lifted – CrossFit
Power Snatch + OHS
E90 seconds for 6 sets:
Last week of the cycle.
Metcon (AMRAP – Rounds and Reps)
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)
1 minute of partner medball sit-ups (20/14)
30 seconds of rest