Monday 9-12-16

September 11, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Overhead Squat

Take 5 minutes warming up to 70% of your 1RM, then with 15 more minutes:

Establish a new Overhead squat 1RM.

Metcon (Weight)

Against a 10 minute clock:

20 thrusters (45/35)

20 thrusters (55/45)

20 thrusters (65/55)

Etc.

NOTE: build by 10 pounds every 20 reps and achieve the highest possible 20 rep weight in 10 minutes.

YOU MAY NOT HAVE LOOSE WEIGHT IN THE WORKOUT AREA. HOWEVER, you are allowed to stage loose weight in the area Under any pullup rig in the gym (behind the pullup bars). I would suggest staging the weights you think you will use before you start the workout so you do not have to retrieve them from the rack.

Metcon (Weight)

Against a 10 minute clock:

20 thrusters (45/35)

20 thrusters (55/45)

20 thrusters (65/55)

Etc.

NOTE: build by 10 pounds every 20 reps and achieve the highest possible 20 rep weight in 10 minutes.

YOU MAY NOT HAVE LOOSE WEIGHT IN THE WORKOUT AREA. HOWEVER, you are allowed to stage loose weight in the area Under any pullup rig in the gym (behind the pullup bars). I would suggest staging the weights you think you will use before you start the workout so you do not have to retrieve them from the rack.

Cash out

On your own:

Grab a partner and do three weighted sets of plank holds, as heavy as possible.

30 seconds on, one minute rest.

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