Monday 12-10-18

December 9, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Snatch

E2MOM 10:

5 Snatches with a 1 second pause in the receiving position at 65-70%*

*catch at the bottom of the squat and hold for a one count. All Snatches should be performed as singles, with a reset each time.

At 12:00:

Snatch

10 PERFECT reps at 50%*

*perfect for today’s purpose means a Stevie catch and no step out while standing from the receiving position. NO PAUSE ON THESE.

Metcon (AMRAP – Rounds)

Every Minute, until failure:

1 DB Deadlift+1 DB HPC+1 DB Push press (55/35)

Add one rep for each movement every minute, until you can no longer complete the work load in 1 minute.

Example: Minute 2: 2, 2, 2, minute 3: 3, 3 ,3, etc.

Score is completed rounds. PARTIAL ROUNDS DONT COUNT.

Metcon (No Measure)

3 sets:

20 second plank hold

15 v-ups

Rest 1 minute

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