Thursday 2-11-16

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CrossFit Lifted – CrossFit


10-15 ring dip explanation/demo/practice (movement standard bicep to rings at bottom, full extension at the top. Banded modifications)

Your goal during skill work in practice should be to find what modification (if any) you will have to apply to complete the movement standard (no band, green band, black band etc.)

Metcon (No Measure)

5 min EMOM:

5-7 ring dips
NOTE: These are NOT for time. Use these sets to get comfortable with the movement and standards, and figure out what modification you need to use so we can build from there over the next several weeks.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

5 power cleans (95/65)

10 box jump overs (24/20)


Marquis with the lightweight


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