Think about what was handed to you — and what you’re handing to others. Are you okay with that? If not, change it. And, if you are, make it even better.
Bring You Up – CrossFit Lisbeth
MOD:ACDC– Andrew C.
Mobility:Spiderman hips, Hamstring flossing, ring shoulders
WOD:”Sour Shooter”21 – 18 – 15 – 12 – 9 – 6 -3 (CFNE)
Sumo Deadlift High Pull (95, 65)
Sit to Stand (from a standing position, lie down on your back. Then do a big sit up and use the momentum to carry you up to a standing position.)
415 Specialty:
Oly-lifting:3-position clean (floor, knee, mid-thigh) – 65% x 5 sets
Clean pull – 85% (of clean) x 5 x 5
Snatch balance – 2 x 3
Endurance: Run: 2 – 4 x 800m TT, rest 5:00
Sub Row- 1000m.
4 – 1000m rows w/ 5 min rest in between:
1 4:30.3 (2:15.1 avg/500m) (avg 25 strokes/min)
2- 4:33.2 (2:16.6) (25)
3- 4:33.6 (2:16.8) (26)
4- 4:28.4 (2:14.2) (25)
Total Time 18:05.5 (2:15.6) (25)
4 – 1000m rows w/ 5 min rest in between:
1 4:30.3 (2:15.1 avg/500m) (avg 25 strokes/min)
2- 4:33.2 (2:16.6) (25)
3- 4:33.6 (2:16.8) (26)
4- 4:28.4 (2:14.2) (25)
Total Time 18:05.5 (2:15.6) (25)