Monday 2-1-16

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CrossFit Lifted – CrossFit

Congratulations to Megan, Richard C., Xavier, Esteban G., and Anthony on their excellent work at the Spartan Race this weekend! Great job guys!

Metcon (1 Rounds for reps)

Every minute, on the minute, for 10 minutes:

1 power snatch + 2 overhead squats at 80% of last weeks 1+1 complex

5 box jumps (24/20)
Each round you complete will count as a rep. Please put the weight you used in the notes section when scoring.

NOTE: If you were not here for the power snatch + OHS complex on monday, please choose a weight that allows you to maintain proper technique, but still challenges your ability to stay stable through both movements.

Metcon (AMRAP – Rounds and Reps)

At the 15:00 mark:

10 min AMRAP:

10 wallballs (20/14)

10 HR Push-ups

Metcon (5 Rounds for time)

At the 30:00 mark:

Every 2 minutes, for 10 minutes:

Row 150 meters (ladies row 125m)
Record all five times separately. These are meant to be sprints.

NOTE: If there are not enough rowers due to class size, half of the class will start on the rower, then move into WOD’s 1 and 2.


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