Tuesday 12-11-18

December 10, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

Skill: squat clean

Metcon (AMRAP – Reps)

5 minute AMRAP:

21-15-9

Double unders

Burpees

Immediately into:

Squat Clean

Take 7 minutes to build to your heaviest squat clean for 1 rep.

At minute 12:00:

Metcon (AMRAP – Reps)

5 minute AMRAP:

21-15-9

Double unders

Burpees

Metcon (No Measure)

Bar muscle up work*

3 sets of 7-10

*these can be done from a box, with bands, or with no assistance at all. Focus less on the prescribed working sets and reps, and more on a establishing a base of your current capabilities. Takes tips from your coach, and build on your abilities. We’ll be working these for a few weeks before testing them again.

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