CrossFit Lifted – CrossFit
10 minute Demo/Refresher, then two options:
Option A: Every 2 minutes for 8 minutes, 4 squat snatches (up 5 to 10 pounds from last week)
Option B: Every Two Minutes for 8 minutes, 3 squat snatches at 75-78%
Option A: This option is for beginners still learning the movement. You can use something as light as a PVC pipe, or a bar with minimal weight, but the focus should be on mechanics and learning the movement properly. You may move up 5 to 10 pounds from last week if the coach deems your technique reflects positively.
Option B: this option is for experienced lifters with a tested 1 rep max.
If you are not sure which category you fall into, ask a coach for assistance
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
2 wallballs (20/14)
6 single-arm dumbbell push presses (3 each arm) (55/35)
Metcon (No Measure)
15 lying leg raises
Rest 60 seconds