CrossFit Lifted – CrossFit
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
I am very aware that you did push presses yesterday. That was to build strength. Now lets cycle them well with a light weight while we are breathing hard.
Option A (NON-OPEN PARTICIPANTS):
30 second hollow hold
30 second rest
40 second wall sit
20 second rest
Option B (OPEN PARTICIPANTS)
Every 90 seconds for three sets:
10 unbroken thrusters (75/55)
10 toes to bar
NOTE: I am not looking for you to kill yourself here. Practice cycling the thrusters at a light weight (something you can do unbroken) and practice developing a rhythm with toes to bar. You will likely see both movements before the end of the open.
Shortly after this picture was taken, Esteban mounted Eddie and rode him into the sunset.