Friday 9-22-17

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CrossFit Lifted – CrossFit

Squat Clean

Brief demo/refresher on the squat clean, then:

E2MOM 10:

Set 1: 6 at 70%

Set 2: 4 at 80%

Set 3: 2 at 85%

Set 4: 2 at 90%

Set 5: 2 at 92%

NOTE: as always, focus on mechanics before load. If the mechanics aren’t there, don’t be afraid to scale a few pounds to get it right

Jackie’s all mixed up (Time)

For time:

1000m row or run or 50 calorie assault bike

50 thrusters (45/35 empty bar)

30 toes to bar (sub with kipping straight-leg raises)

11 minute cap.

NOTE: please note which monostructural movement you chose (row/run/bike) and DO NOT drop the empty barbell.

Metcon (No Measure)

3 sets:

Partner weighted plank hold x 45 seconds (55/35)


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