Tuesday 7-25-17

July 24, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Deadlift

5 minute deadlift refresher drill.

Every two minutes for 8 minutes:

6 deadlifts at 70-75%

NOTE: new members doing this movement for the first time must focus on light weight and proper mechanics. NO ROUNDED BACKS FOR ANYBODY. If you did this movement with us last week, you may add 10-15 pounds, as long as you form is PERFECT.

Metcon (3 Rounds for reps)

Every 5 minutes for 15 minutes:

400m run

10 box jump overs (24/20)

Max OH single-arm DB Squat (55/35) until the 4:00 mark

Rest 1 minute

NOTE: if you cannot complete a 400m run in 2:30, please scale the run to 200m. Athletes MUST attempt the OH DB Squat (unless current injury prevents) before scaling to a DB Squat from the shoulder.

Score is total completed dumbbell OHS each round.

Metcon (No Measure)

3 sets:

10 toes to bar or 15 GHD sit-ups

Rest 1 minute

(Scale as needed)

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