Friday 1-4-19

January 3, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

1 set, E2MOM for 10 minutes:

Set 1: 4 at 82%

Set 2: 2 at 88%

Set 3: 1 at 92%

Set 4: 1 at 95%

Set 5: 1 at 98%

At minute 12:00:

Back Squat

E3MOM FOR 6 minutes (2 sets):

Backsquat clusters* at 78-80%

5.5.5.5

“Clusters” are done in 5-rep increments. You will unrack the barbell, perform 5 reps, rack the barbell, rest exactly 15 seconds, then perform another 5 reps, etc., until you reach 20 reps. You will then do it again at the 3 minute mark. Enjoy!

Last week of these guys!

Metcon (Time)

5 rounds:

20 cal row/assault bike

3 manmakers (55/35)

3 DB Squats (on shoulders)

3 DB Deadlifts

15 minute cap.

Metcon (No Measure)

200 flutter kicks

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