Tuesday 11-14-17

November 13, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Snatch

Snatch warm up with coach

PVC PIPE ONLY

15 pass throughs

15 OHS

15 power Snatches

15 full Snatches

Take 7 minutes to build to 90% of 1RM, then:

E2MOM 10:

1 snatch at 90%

New athletes: build across the course of 10 minutes with 5 sets of 3-5 reps. Focus on quality of reps and only increase weight if technique is good.

Metcon (Time)

2 rounds for time:

70 wallballs (20/14)

25 box jumps (24/20)

50 double unders (100 singles)

13 minute cap.

Metcon (No Measure)

3 sets:

8-10 pullups (using same modifications as last week, but add 1-2 pull-ups to you set

Rest 1 minute

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