Tuesday 10-11-16

October 10, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (Time)

For time:

30 push presses (135/95)

These should be done in big sets. If the weight prescribed in not a weight you can cycle at minimum in sets of 5, scale the weight down. This workout is designed to test your ability to cycle the barbell after the last several weeks of barbell cycling practice in this particular movement.

5 minute cap.

Rest 5 minutes, then:

Metcon (1 Rounds for reps)

At minute 10:00:

Every minute on the minute for 5 minutes:

10 deadlifts (135/95 or whatever weighted you used to cycle the push press)

4 dumbbell snatches (55/35)

Score is number of successful rounds completed (max score is 5)

Immediately into:

Metcon (AMRAP – Reps)

At minute 15:00:

5 minute AMRAP to perform as many front squats as possible (135/95 or whatever weight you scales the push press cycle to)

Rest 3 minutes, then at minute 23:00:

Metcon (AMRAP – Reps)

5 minute AMRAP:

600m run +ME toes to bar with remaining time (scale to kipping straight-leg raises).

If you cannot perform a 600m run in less than 4 minutes, scale to 400m.

Cash out

2 sets:

25 weighted situps (55/35)

Rest 1 minute

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