Wednesday 9-6-17

September 5, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Push Jerk

E2MOM 8:

6 at 65-70%

NOTE:

Good mechanics: if you haven’t dialed in the movement perfectly, focus on technique. Your goal in this cycle with this movement should be improvement in technique, then increase in load

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
7 min. Cap

NOTE: please make sure you scale this workout properly to keep the intensity high. When scaled properly, this workout should be completed in less than 7 minutes.

At the 10:00 mark:

Metcon (AMRAP – Reps)

Death by Wallball Triples

Every minute on the minute until failure:

Minute 1: 3 wallballs (20/14)

Minute 2: 6 wallballs

Minute 3: 9, etc.

As high as you can get on the ladder until failure. Score is total completed reps.

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