Friday 9-1-17

August 31, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Squat Clean

Brief demo/refresher on the squat clean, then:

E2MOM 10:

Set 1: 6 at 60%

Set 2: 4 at 70%

Sets 3-5: 2 at 80%

NOTE: as always, focus on mechanics before load. If the mechanics aren’t there, don’t be afraid to scale a few pounds to get it right.

Metcon (Time)

16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Hang power clean (75/55)

Front squat

17 minute cap.

Metcon (No Measure)

3 sets:

15 banded good mornings

Rest 30 seconds

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