Friday 6-10-16

June 9, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Next week will be the last week of our current cycle, and the following week we will test new 1-rep maxes for the push jerk, power clean, and front squat. Please make sure to stay consistent so you can hit some big numbers!

8 rep front squat

Every 2.5 minutes for 10 minutes:

8 at 67-70%

8 at 72-75%

8 at 77-80%

8 at 83-85%

Metcon (AMRAP – Rounds)

8 min. AMRAP:

Bear complex (65/45)

NOTE: there is NO BARBELL DROPPING ALLOWED from overhead in this WOD. Any barbell dropped from overhead will result in an immediate 100 burpee penalty

View sample of bear complex here (either variation in the video is acceptable):

At minute 11:

Metcon (Time)

Max effort 400m run for time.

Cash out

3 sets:

30 second NTW HS hold

Rest 30 seconds

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