Tuesday 3-7-17

CrossFit Lifted – CrossFit

Metcon (Weight)

EMOM 6:

1 DB CLEAN+9 thrusters (same weight as last week)

NOTE: being ever suspicious, I still don’t believe we are done with dumbbells in the open. Thrusters are the obvious choice, so keep getting comfortable with being uncomfortable.

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

7 power cleans (95/65)

5 front squats

3 push jerks

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP:

6 power cleans (135/95)

4 front squats

2 shoulder to overhead

Rest two minutes, then:

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

5 power cleans (185/125)

3 front squats

1 shoulder to overhead

Metcon (Weight)

3 sets:

20 banded good mornings while holding kettlebell in the deadlift position (straight legs, flat back)

Rest 1 minute

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