Friday 12-14-18

December 13, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

1 set, E2MOM for 10 minutes:

Set 1: 7 at 70%

Set 2: 5 at 75%

Set 3: 3 at 80%

Set 4-5: 1 at 85%

At minute 12:00:

Back Squat

E3MOM FOR 6 minutes:

Backsquat clusters* at 65%

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.

Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10

Single-Arm OH Stationary DB Lunges (55/35)

Alt. DB Snatches

Then,

5 Deadlifts (315/215)

Then,

10-9-8-7-6-5-4-3-2-1

Single-arm OH Stationary DB Lunges

Alt. DB Snatches

13 minute cap.

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