Monday 4-22-19

April 21, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Santiago Football (Bad Ass Santiago Boys)

Back Squat

E3MOM 6 (2 sets):

5.5.4.4 at 70-75%

these are done in “clusters” with a 15-20 second rest between clusters.

immediately into:

Back Squat

E2MOM 6:

1) 6 at 75%

2) 5 at 80%

3) 4 at 85%

Metcon (Weight)

10 minute AMRAP, for max total weight:

30 double unders

3 thrusters (100/70)

30 double unders

6 thrusters

30 double unders

9 thrusters

Etc.

Thrusters up by 3 every round. Score is total weight.

EXAMPLE: 10 thrusters for men equals 1000 pounds

10 thrusters for women equals 700 pounds.

Metcon (No Measure)

3 sets:

10-12 box jumping bar muscle ups