Monday 4-15-19

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

E3MOM 6 (2 sets): at 60-65%

these are done in “clusters” of 5, with a 15-20 second rest between clusters. We will be increasing by 5% each week, so please keep that in mind when deciding on load.

immediately into:

Back Squat

E2MOM 6:

1) 7 at 70%

2) 6 at 75%

3) 5 at 80%

Metcon (Time)

For time:

40 burpees

50 push presses (95/65)

50 calorie row

40 power snatches (95/65)

NOTE: the order of the last two movements can be switched based on availability. If you get to the rowing portion and all rowers are occupied, DO NOT wait for a rower, move to the snatches instead and come back to the rower.

15 minute cap.

add one second to the “cap” time for every incomplete rep.

Metcon (No Measure)

25 deficit pushups (4 inch/2 inch)

hands on bumper plates, chest all the way to the floor.

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