Monday 9-17-18

September 16, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Squat Clean

Every 2 minutes for 6 minutes:

1st set: 7 reps at 60%

2nd set: 5 reps at 70%

3rd set: 3 reps at 80%

All reps are done in singles.

Immediately into:

Front Squat

2 sets of 5 at 80% of your 1RM squat clean

Metcon (Time)

For time:

25-20-15-10-5

Pull-ups

Single arm front rack KB box stepover (20 inches or less for all, 53/35)

NOTE: the KB must be on the shoulder, resting on the forearm, with only the support of the shoulder and one arm. You switch or not switch arms as often as you’d like.

13 minute cap.

Metcon (No Measure)

3 sets:

30 banded hamstring curls

Rest 1 minute

https://youtu.be/o33__4avqj8

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