CrossFit Lifted – CrossFit
Power Clean (3 reps @ 75-80%)
Minutes 1 and 2
Power Clean (2 reps at 85-90 %)
Minutes 3 and 4
Power Clean (1 rep at 90-95%)
Minutes 5 and 6
Power Clean (Every 90 seconds for (4) rounds @ 95-100%)
Every 90 seconds for (4) rounds
Metcon (Weight)
Every 3 minutes for 21 minutes:
200 meter run
Max effort burpee box step overs (55/35) until the 2 minute mark – rest 1 minute
Metcon (Weight)
3 rounds:
40 second plank hold on forearms
20 second rest
20 unbroken KBS ( same weight as last week)
30 second rest