CrossFit Lifted – CrossFit
Take 10 minutes to establish your heaviest strict press 1RM
NOTE: this is a movement that yields huge benefits in strength, but that is not always reflected in the numbers at the end of a cycle. Know that a 5# PR at the end of a strict press cycle is HUGE. Also know that no PR diesnt mean you didnt get stronger, it just means quantifying those strength gains doesnt always mean numbers on the barbell (think handstand pushup, push press, thruster, etc.)
Metcon (3 Rounds for time)
Sprint dumbbell Snatches (55/35)
Complete 20 alternating dumbbell Snatches AS FAST AS YOU CAN and note your time each round. These should be treated as all out sprints, don’t hold anything back. Beat the person next to you.
At minute 9:
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP:
10 overhead lunges (45/25 plate)
10 HR Push-ups
Metcon (No Measure)
3 sets of 5-7 strict pull-ups
Attempt to move down in Babs size again. If you are already doing them without a band, do them chest to bar. If you are already doing them chest to bar, add weight.