Monday 8-7-17

August 6, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Back Squat

E3MOM 9:

10 reps at 78-83%

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

Last week of this cycle! Hold on!!!!!

2223 interval by Lifted (Time)

3 rounds:

2 minute AMRAP:

2 rope climbs

5 burpees

ME OHS with remaining time (115/75)

Rest 1 minute

NOTE: workout ends once you accumulate 75 OHS total. If you have not done this in 3 sets, you get a bonus set of:

3 minute AMRAP:

2 rope climbs (4 planks)

5 burpees

ME OHS

If you have not completed 75 OHS at the end of 4 sets, your score is 12 minutes, plus 1 second for every rep you did not complete (if you had 12 reps remaining, your time is 12:12).

If you complete the workout in the allotted sets, your score is your time.

Keep in mind, Games athletes did this workout at 155/105, and on a 20 foot rope.

If you are not proficient in OHS yet, please front squat instead.

Metcon (No Measure)

3 sets:

6-10 strict pullups

5-7 HSPU

Rest 1 minute

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