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:
45 second ME axle bar thruster (60/40)*
45 second ME HR Pushups
45 second ME assault bike for cals
*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.
30 second flutter kick
30 second rest