Tuesday 9-4-18

Share on facebook
Share on twitter

CrossFit Lifted, CrossFit Lifted South – CrossFit

Squat Clean

Skill and technique run through for 10 minutes, then 12 minutes to find a 1RM.

Metcon (Time)

For time:

21 squat cleans*

50 double unders (100 singles)

21 burpees

15 squat cleans

50 double unders

15 burpees

9 squat cleans

50 double unders

9 burpees

*Use 50% of today’s established 1RM for the squat clean in this workout.

13 minute cap.

List any reps not finished as additional seconds to the cap time. Singles are worth half a rep (half a second).

Metcon (No Measure)

Accumulate 1 minute of hanging L-Sit from the pullup bar. If this is too difficult, you may modify with a hanging knee to chest hold, or 1 minute accumulation of hold in the hollow position on the floor.

Share on facebook
Share on google
Share on twitter
Share on linkedin

Leave a Reply