Tuesday 7-26-16

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CrossFit Lifted – CrossFit

Power Snatch 5×3

Every 90 seconds for 5 sets:

3 power snatches at 85% (up 5% from last week)

NOTE: if your mechanics are not sound, knock some weight off and work on technique.

This will be the last week at this rep scheme.

Metcon (AMRAP – Reps)

Every minute on the minute for 20 minutes:

Minute one:

45 second ME axle bar thruster (60/40)*

Minute two:

45 second ME HR Pushups

Minute three:

45 second ME assault bike for cals

Minute four:

*NOTE: axle bars weigh 20 pounds. Please load accordingly, and control them to the ground, no dropping above the waist.

They are located on the platforms.

Cash out

3 sets:

30 second flutter kick

30 second rest

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