Wednesday 11-14-18

November 13, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Hang Power Snatch

Every 90 seconds for 6 sets:

3 reps at 80-85%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
17 minute cap.

Add incomplete reps to the “cap time.”

Every 50m of missed running will count as 1 missed rep (1 added second).

NOTE: if you have mobility issues preventing you from reach depth/proper range of motion you either :

A) lower the weight and work on depth and ROM

Or

B) switch to front squats

Please specify if you modified.

Metcon (3 Rounds for reps)

3 sets:

Max unbroken strict pull-ups (minimum goal is 10 for first round, modify accordingly)

Rest 1 minute

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