Friday 11-30-18

November 29, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Overhead Squat

E3MOM 9:

15 at 50% of your 1RM Snatch

Metcon (3 Rounds for reps)

Against a 9 minute running clock:

3 minutes of DB Snatches x max reps (55/35)

3 minutes of box jumps x max reps (24/20)

3 minutes of backsquats x max reps (45/35)

Score this as three separate events.

NOTE: DO NOT drop empty barbells.

Metcon (No Measure)

5 sets:

12 barbell rollouts (using 25# plates or greater)

Rest 1 minute

(This video is a little corny, but does a great job of concisely explaining the movement)

https://youtu.be/O-d6HC9gLcw

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