CrossFit Lifted – CrossFit
5 rounds for time:
2 power snatches + 1 overhead squat (same weight you used last week)
5 box jumps (24/20)
This should be the EXACT same weight you used for the EMOM on 2-1. The goal here is to see if you can now move through the workload a little faster with limited rest under the time cap.
The burpees are added for fun.
10 min cap.
Rest until 15:00, then:
Metcon (5 Rounds for reps)
15 min EMOM:
Min 1: 12/8 cal Assault bike/or 15/10 cal row (12 men, 8 women/15 men, 10 women)
Min 2: 6 burpee box step overs (45/25 DBs each hand)
Min 3: 30 second plank hold
Each round has 3 reps available (1 for the listed number of CALs, 1 for 6 BBSO, 1 for an UNBROKEN 30 second plank hold)
If you fail to complete one of the assigned rep counts for that round, do not count that rep.
Example: Completed 12 assault bike CALs, completed 6 BBSO, but broke at 20 seconds on the plank = 2 of 3 reps completed.
Score is total reps, with a max score being 15.