Friday 9-29-17

September 28, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Squat Clean

Brief demo/refresher on the squat clean, then:

E2MOM 10:

Set 1: 6 at 75%

Set 2: 4 at 80%

Set 3: 2 at 85%

Set 4: 2 at 90%

Set 5: 2 at 95%

Last week of the cycle guys! Get to test new numbers next week!

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

Metcon (AMRAP – Reps)

Every 2 minutes until failure:

2 manmakers (55/35)

2 reverse lunges (55/35 farmer carry position)

At minute 2:

4, 4

At minute 4:

6, 6

Etc.

As high on the ladder as possible.

This workout has a cap at the round of 10. If you complete the round of 10 (which starts at the 8 minute mark), you have completed the workout. Score is completed reps.

All athletes at minute 12:00:

800m Run (Time)

Max Effort 800m Run
6 minute cap.

Metcon (No Measure)

2 sets:

20 floor presses (55/35)

Rest 90 seconds

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