Wednesday 11-2-16

November 1, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
7 minute cap.

NOTE: choose a weight that can be finished in under 7 minutes. This workout is meant to be relatively light, fast and intense. Elite athletes will finish this workout in under 1:30.

At the 10:00 mark:

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 minute cap.

Use box pikes, regular pikes, pikes to an abmat, or hand release push-ups as scaling modifications, in that order, dependent on skill and ability.

At minute 23:00:

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute cap.

NOTE FOR ENTIRE WORKOUT:

No excess plates on the floor, and you will be responsible for loading and unloading your single bar for each workout.

Work hard and crush it! It’s hump day!

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