CrossFit Lifted – CrossFit
Front Rack Lunge
Experienced athletes: warm up to your working percentages.
New athletes: brief demo with coach
Front rack lunge x 4 (3 each leg) at 85-90%
New athletes: 6-10 reps with light to moderate weight (skill and technique based, rather than load based)
Test dumbbell weights, set up dumbbells and boxes for themselves.
New athletes: brief demo on dumbbell Snatches, box jumps, and box step ups as modification.
5 rounds for time:
15 alternating dumbbell Snatches (55/35)
15 box jumps (24/20)
17 minute cap.
Metcon (No Measure)
7-9 pullups (using same modifications as last week)
Rest 1 minute
Brief intro to banded and box jumping pull-ups