Thursday 11-2-17

November 1, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (3 Rounds for reps)

15 minute EMOM:

1) 30 seconds of HSPU

2) 30 seconds of double unders

3) 30 seconds of rope climbs

NOTE: find a modification that allows you to move, then practice that movement for 30 seconds under intensity. Keep track of your reps for scoring.

Total HSPU

Total double unders

Total rope climbs

Power Hungry (Calories)

3 minute max effort assault bike for calories

RULES: EVERYONE must have at least one partner. The partners job is cheer on the person on the bike, and motivate them to move fast. 3 minutes on the assault bike is very difficult, so lots of energy and encouragement is a MUST.

Partners, yelling at your teammate 15 seconds into the bike ride is not helpful. Save your energy for the last 90 seconds of the workout, that is when they will need you the most. DO NOT GIVE UP.

Metcon (No Measure)

4 sets:

100 ft. Sandbag bearhug carry (150/100) +2 sandbag cleans over the shoulder

NOTE: if you are not familiar with how to clean the sandbag, please either use a lighter med ball, or you may clean a heavy kettlebell or dumbbell.

Rest 1 minute

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