Bootcamp 3-3-17

March 1, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Skills and Accessory

Demo and technique work in the DB Clean (difference between power and muscle cleans)

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
You may modify the pullups with a band or box if you choose to

Rest 3 minutes, then:

Metcon (Time)

For time:

10 manmakers

20 DB Snatches

30 DB front squats

(Choose weight on all)

7 min. Cap

Metcon (Weight)

3 sets:

25 weighted situps (choose weight)

Rest 30 seconds

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