Tuesday 9-4-18

September 3, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Squat Clean

Skill and technique run through for 10 minutes, then 12 minutes to find a 1RM.

Metcon (Time)

For time:

21 squat cleans*

50 double unders (100 singles)

21 burpees

15 squat cleans

50 double unders

15 burpees

9 squat cleans

50 double unders

9 burpees

*Use 50% of today’s established 1RM for the squat clean in this workout.

13 minute cap.

List any reps not finished as additional seconds to the cap time. Singles are worth half a rep (half a second).

Metcon (No Measure)

Accumulate 1 minute of hanging L-Sit from the pullup bar. If this is too difficult, you may modify with a hanging knee to chest hold, or 1 minute accumulation of hold in the hollow position on the floor.

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