Monday 11-6-17

November 5, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

Skill work/refresher:



-knees tracking out

-weight in heels

-chest up

-eyes forward

-depth below parallel

ALL squatting movements begin with the perfect air squat. Please keep that in mind and apply this refresher in movement to all other versions of squatting.


10 minute Snatch technique/warm up:

-set up

-first pull

-full extension

-high pull

-muscle to power to full

E2MOM 10:

2 Snatches at 80-85%

Stay light and develop proper technique, so that you can increase load as we continue into this cycle. If this percentage is too heavy, back it off a bit.

NOTE: beginner athletes should go through the skillwork, but then power snatch instead of full snatch.

Metcon (2 Rounds for reps)

A brief demo on KB Swings (Russian for new athletes) and burpees, then:

2 sets:

5 minute AMRAP:

10 KB Swings (53/35)

5 burpees

10 jumping squats (air squats for new athletes)

Rest 2 minutes

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