Monday 12-21-15

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CrossFit Lifted – CrossFit

Metcon (Weight)

7 min EMOM:

3 power cleans at 80%

6 burpees
at the 10:00 mark:

Metcon (Weight)

7 min EMOM:

3 front squats at 65% (taken from the floor)

6 burpees
if you cannot clean 65% of your front squat from the floor, base your front squat off of 85% of your power clean

at the 20:00 mark, for time:

Metcon (Time)

2 rounds:

400m run

25 wallballs (20/14)
This last piece should be done FAST. No pacing, and try to stay unbroken on the wall balls.

8 min cap.

Metcon (Weight)

2 sets:

35 unbroken russian KB Swings (choose weight, but not lower than last week)

rest 30 seconds

45 second plank hold

rest 15 seconds

 

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