Monday 5-21-18

May 20, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Front Squat

Experienced athletes:

Take 20 minutes to find a new 1RM

New athletes: work with the coach for ten minutes of technique (racking/unracking, hand position, foot position, ditching weight)

Take the following 10 minutes to build to a heavy single for the day.

Metcon (Time)

For time:

25 single-arm box step overs (single 45/25 dumbbell, held in any position) (20 inch box all)

14 single- arm burpees* (alternating between left and right arm)

23 single-arm box step overs

12 single-arm burpees

21 single arm box stepovers

10 single arm burpees

*you are allowed to use both arms on the way down, but must only use ONE ARM on the way up. You may use both arms on the way up if you choose, but you will have to list it as a modification.

15 minute cap.

Metcon (No Measure)

LIFTED SUMMER PREP (optional on your own):

3 sets:

15 sit-ups with a dumbbell (45/25)

20 sit-ups

50 flutter kicks

Rest 60 seconds

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