Monday 5-6-19

May 5, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

E3MOM 6:

2.2.2.2 at 85%

Rest 15-20 seconds between clusters

Back Squat

1) 4 at 85%

2) 2.1 at 90% (do 2, rack the bar, rest 20 seconds, then do 1)

3) 1.1 at 95%

(Do 1 rack the bar and rest 20 seconds, then do 1)

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

6 single-arm Russian KB Swings (3 each arm 53/35)

30 double unders

6 single-arm KB Squats (53/35 hold the kB on one shoulder with one arm, 3 each shoulder)

Metcon (No Measure)

5 sets:

Hollow hold 20 seconds

Rest 10 seconds