Monday 7-17-17

July 16, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Back Squat

5 minute refresher on unracking/racking and bar placement

E3MOM 9:

10 reps at 68-73%

Beginners:

Choose something light and move through all 10 reps with good quality in technique. If depth is an issue. Squat to a low box.

Metcon (Time)

3 rounds for time:

18 of each:

Single-arm overhead DB Squat (55/35)

DB Snatch

Burpee

13 minute cap.

Metcon (Weight)

3 sets:

30 second weighted plank hold (choose weight)

30 second rest

NOTE: pick a partner you don’t know and have them load/unload the weight for you.

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