Monday 10-10-16

October 9, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Back Squat

Every 2 minutes for 10 minutes:

1 backsquat at 96%

Back Squat

Every 90 seconds for 5 sets:

1 backsquat at 93%

Note: this is the last week before we retest 1 rep maxes. Hang in there.

Metcon (AMRAP – Rounds and Reps)

A brief demo of med ball thrusters and med ball cleans, ring rows and one-armed push-up mods, then:

8 min AMRAP:

15 med ball thrusters (20/14)

10 burpees over the ball

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP:

15 med ball cleans (20/14) (full squat)

15 burpee broad jumps (back and forth only, the width of a section of gym floor)

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP:

10 one-armed ring rows (5 each arm)

10 one-armed KB Swings (53/35)

10 one-armed push-ups

You will only need one ring per athlete, so share sets. If you cannot do single arm ring rows, do double arm ring rows. If you cannot do single arm push-ups, place a plate or several under the opposite arm to load up the working arm.

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