Thursday 2-15-18

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CrossFit Lifted – CrossFit

Metcon (No Measure)

Brief discussion on pistols, double unders and triple unders

EMOM 10:

30 seconds of pistol practice

30 rest

30 seconds of double and triple under practice

30 rest

Metcon (Time)

For time:

30/20 cal row or bike (first come, first served)

15 sandbag deadlift to bear hug*(150/100)

30/20 cal row or bike

12 sandbag deadlift to bear hug

30/20 cal row or bike

9 sandbag deadlift to bear hug

13 minute cap.

*This is NOT a sandbag clean. Athletes must deadlift the bag, regrip, then pick the bag up to a complete standing position, covering their chest, before the movement is complete. The bag DOES NOT go over the shoulder.

Metcon (No Measure)

Tabata hand plank shoulder taps (5 sets)

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