Monday 10-9-17

October 8, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit


10 minute Snatch technique/warm up:

-set up

-first pull

-full extension

-high pull

-muscle to power to full

Then 10-15 minutes to find a 1RM snatch.

This will be a brand new movement for most of you. Stay light and develop proper technique, so that you can increase load as we continue into this cycle.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

5 dumbbell thrusters (45/25)

10 burpee box jump overs (24/20 regional standards)

Metcon (Weight)

300m farmer carry (as heavy as possible)

NOTE: do not worry about taking multiple breaks, and dont run.

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