Monday 9-24-18

September 23, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Squat Clean

Every 2 minutes for 6 minutes:

1st set: 6 reps at 65%

2nd set: 4 reps at 75%

3rd set: 2 reps at 85%

All reps are done in singles.

Immediately into:

Front Squat

2 sets of 4 at 85% of your 1RM clean

Metcon (Time)

2 rounds for time:

25 power Snatches (95/65)

400m run

25 burpees

14 minute cap.

50m=1 rep in the case of an incomplete workout at the cap time. As always, 1 rep incomplete is 1 second added to the cap time.

Metcon (Weight)

2 sets:

24 death march steps (dumbbell in each hand, choose weight)

https://youtu.be/2o_lal2jpQc

Leave a Reply

Your email address will not be published. Required fields are marked *