Friday 9-21-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Front Squat

E2MOM 8:

Front squats with a 1 second pause

Set 1: 9 at 55%

Set 2: 7 at 65%

Set 3: 6 at 75%

Set 4: 4 at 80%

NOTE: please hold yourself accountable during your pause at the bottom. You should descend below parallel, pause, count “one one-thousand” then stand. Don’t cheat yourself.

Record the weight of your last lift.

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP:

21 double unders (50 singles)

14 Wallballs (20/14)

7 deficit push-ups (45# plate x2/45# plate)

NOTE: for the deficit push-ups, one arm will be on the plates, and the other will be on the flat floor. Perform the push-up with the same range of motion as normal (chest to the floor, full extension at the top). The video displays lifting the non-deficit arm to the opposite shoulder at the end of the rep, but we will forego that.

Singles count as 1/2 reps.

Metcon (No Measure)

200m farmer carry (choose weight)

200m waiter walk (100m each arm choose weight)

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