CrossFit Lifted, CrossFit Lifted South – CrossFit
4 Snatches with a 1 second pause in the receiving position at 75%*
*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 minute 12:00:
10 PERFECT reps at 55%*
*perfect for today’s purpose means a solid locked out catch and no step out while standing from the receiving position. NO PAUSE ON THESE
17 power cleans (75/55)
55 backsquats (75/55)
7 minute cap.
Some of you may not know this, but “Nightmare” is Coach Marilyn’s (my mom’s) competition nickname. I’m very fortunate to celebrate two special birthdays (my daughter and my mom) one day right after the other. Happy Birthday, Mom. Not too many people can say they would love to go to work with their mom everyday, but I for one wouldn’t have it any other way.
At minute 10:00:
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
17 power cleans