CrossFit Lifted – Olympic Weightlifting Snatch 5 sets: 3 position snatch (high hang, below the knee, floor) + 2 OHS at 75% for all sets Deadlift 3 sets: 10 snatch grip deadlifts at 10 pounds heavier than today’s finishing weight, with a 3 inch deficit.
CrossFit Lifted – CrossFit Metcon (AMRAP – Reps) Skillwork: 10 minutes of handstand pushup work (hand position, strict versus kipping, modifications, pikes, etc) After finding a good modification, perform as many reps as possible in 3 minutes: Hand stand push-ups x max reps NOTE: please write whatever modifications (if any) that used in the comments….
CrossFit Lifted – Tsunami Water Polo Deadlift Every 2 minutes for 12 minutes: 3 deadlifts at 80% of your 1RM If you have not deadlifted before, today will be a day to work on form and technique Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 15 sit-ups 20 alternating DB Snatches (25/20/15) 20 air…
CrossFit Lifted – Bootcamp Metcon (Weight) 4 sets: 10 DB ground to overhead 1:00 rest Metcon (Time) 4 Rounds For Time: 50 medicine-ball squats (choose weight) Run 400 meters 20:00 cap ** Score is time, or total reps completed in 20:00 Metcon (No Measure) 3 sets: 25 banded hamstring curls https://youtu.be/o33__4avqj8
CrossFit Lifted – CrossFit Pat (Time) Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.We will be doing 16 stationary lunge steps instead of lunging 50 feet. Women’s lunge weight will be 55 pounds. 40 minute cap.
CrossFit Lifted – Endurance Club Metcon (10 Rounds for time) Every 3 minutes for 30 minutes: 300m run at your PR mile pace
CrossFit Lifted – Olympic Weightlifting Clean and Jerk 6 sets: Clean grip deadlift with 2 second pause below the knee+clean+front squat+jerk 3 sets: 65% 3 sets: 75% Clean Pull At 100% of today’s finishing weight
CrossFit Lifted – Tsunami Water Polo Metcon (Weight) 5 sets: 50 ft death march (choose weight) 15 db push press (same weight as last week) Metcon (Time) for time: 1500m row 50 wallballs (20/14) 25 burpees Metcon (Weight) 2 sets: 40 rkbs (choose weight) rest 1 minute
CrossFit Lifted – CrossFit Hang Power Clean Every 90 seconds for 5 sets: 4 at 85% Experienced athletes, if you are comfortable with this movement and the listed percentages, please take the next 5-7 minutes building to the weight you plan on using. New athletes: Please use the next 10-12 minutes to work with the…
CrossFit Lifted – Tsunami Water Polo Metcon (Weight) 5 sets: 50 ft death march (choose weight) 15 db push press (same weight as last week) Metcon (Time) for time: 1500m row 50 wallballs (14/10) 25 burpees Metcon (Weight) 2 sets: 40 rkbs (choose weight) rest 1 minute