Tuesday 11-7-17

November 6, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Front Rack Lunge

Experienced athletes: warm up to your working percentages.

New athletes: brief demo with coach

E2MOM 10:

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)

Metcon (Time)

Experienced athletes:

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:

200m run

15 alternating dumbbell Snatches (55/35)

15 box jumps (24/20)

17 minute cap.

Metcon (No Measure)

Experienced athletes:

3 sets:

7-9 pullups (using same modifications as last week)

Rest 1 minute

New athletes:

Brief intro to banded and box jumping pull-ups

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