Monday 12-19-16

December 18, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Front Squat

E2MOM 16:

3 reps at 85%

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

5 power cleans (95/65)

5 shoulder to overhead

5 front squats

Rest 3 minutes, then:

Metcon (Time)

3 rounds for time:

10 power cleans (95/65)

10 shoulder to overhead

10 front squats

7 min. Cap.

Metcon (No Measure)

7 sets of 6 unbroken pullups

(Same scale as last week)

Rest 1 minute

*Use whatever modification you need to in order to achieve all 5 sets unbroken.

The order of modification will be as follows:

Box jumping pullup, banded, kipping, butterfly, chest to bar, butterfly chest to bar.

Use this as a time to work on both strength and technique. Do not progress to the next level unless you can successfully complete all unbroken reps at the previous level, with good technique.

List current modification in notes each week, as well as how you’re progressing

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