Friday 12-28-18

December 27, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

1 set, E2MOM for 10 minutes:

Set 1: 6 at 78-80%

Set 2: 4 at 83-85%

Set 3: 3 at 88%

Set 4: 1 at 92%

Set 5: 1 at 95%

At minute 12:00:

Back Squat

E3MOM FOR 6 minutes (2 sets):

Backsquat clusters* at 72-75%

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)

4 rounds for time:

24 deadlifts (75/55)

18 hang power cleans

12 shoulder to overhead

13 minute cap.

Add 1 second to the “cap” time for every rep not completed under the cap.

Metcon (No Measure)

2 sets:

100m bearhug sandbag carry (150/100)

100 flutter kicks

Rest 1 minute

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