Monday 8-22-16

August 21, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

5×5 OHS

Every 2.5 minutes for 5 sets:

5 overhead squats at 75% of your 1RM

NOTE: it is not recommended to lower the weight to your back at the end of the set. Drop the weight to the floor, clean it, and rerack it.

Metcon (Time)

4 rounds for time:

400m run

10 KB Swings (53/35)

10 Burpee box jump overs (24/20)

16 minute cap.

Cash out

3 sets:

30 sec. Axle bar deadlift hold (185/135)

Rest one minute

NOTE: if you were able to achieve this last week at the listed weight, move up by 10#s. If not, please add 10#s to your previous best set.

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