Friday 8-19-16

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CrossFit Lifted – CrossFit

Strict press 5×5

Every two minutes for five sets:

5 strict presses

Sets 1-2: 65%

Sets 3-4: 70%

Set 5: 75%

Metcon (Time)

For time:

30 manmakers (55/35)

12 min. Cap.

At minute 15:

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 sandbag squats

100ft. Sandbag+kettlebell carry (53/35)

NOTE: you will carry the sandbag with one arm or on your back. And the kettlebell or dumbbell with the other. Only one kettlebell and sandbag per person. Sandbags are the same weight for all athletes (40#)

Metcon (Weight)

2 sets:

Dumbbell Floor press x 10 reps

NOTE: work with a partner. Partner can help you set up on the floor with knees bent and dumbbells locked out over your chest. Similar to the bench press, lower the dumbbells down to your chest until your triceps touch thr ground, then explode and press out.

You can build ovef two sets if youd like, or stick with your starting weight.

Rest time should only be the time it takes to transition from partner to the other.

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