Friday 9-15-17

September 14, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Squat Clean

Brief demo/refresher on the squat clean, then:

E2MOM 10:

Set 1: 6 at 70%

Set 2: 4 at 80%

Set 3-4: 2 at 85%

Set 5: 2 at 90%

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 (AMRAP – Rounds and Reps)

10 minute AMRAP:

15 squat cleans cleans (95/65)

10 pullups

25 squat cleans

10 pullups

35 squat cleans

10 pullups

45 squat cleans

10 pull-ups

Etc.

Squat cleans climb by 10 each round, but the pull-ups remain the same. Score is total reps.

Metcon (No Measure)

3 sets:

15 barbell roll-outs

Rest 1 minute

https://youtu.be/IHizHgE_nF8

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