CrossFit Lifted, CrossFit Lifted South – CrossFit
Hang Power Snatch
Every 90 seconds for 6 sets:
3 reps at 80-85%
5 Rounds for time of:
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
B) switch to front squats
Please specify if you modified.
Metcon (3 Rounds for reps)
Max unbroken strict pull-ups (minimum goal is 10 for first round, modify accordingly)
Rest 1 minute