Friday 9-8-17

September 7, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Squat Clean

Brief demo/refresher on the squat clean, then:

E2MOM 10:

Set 1: 6 at 65%

Set 2: 4 at 75%

Set 3: 2 at 80%

Sets 4-5: 2 at 85%

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 (5 Rounds for reps)

Every 3 minutes for 15 minutes:

200m run

15 air squats

ME push press until 2:00 mark (95/65)

Rest 1 minute

Scaled version:

200m run

No squats and (75/55) push press

Score is total push presses each round.

Metcon (No Measure)

200m front rack KB walk (53/35 each arm)

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