Liftmore 6.14.16

Liftmore 6.14.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Weightlifting

1: Front Squat (One set E2MOM (see below) )

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/6/3/6/4/2

Weight should be 75-80% of your 1RM and stay the same throughout. Only perform 1 set of the rep scheme above on the first interval, then move to the next for the second (i.e. 2 the first 2 minutes, 4 the second two minutes, etc.)

More Weightlifting

2: Metcon (Weight)

At least 5 working rounds of the following movements (record weight of the complex on wodify entry and the max zercher in the comments):

A) Zercher walk length of Turf and back (its OK to set up the gray free-standing squat stands to assist with setup located near PVC pipes) https://www.youtube.com/watch?v=iKKYqkTGmiA

B) 8 x Glute Ham raises (assist yourself with PVC pipe if needed)

C) 1 x S2O Complex Rep (This complex consists of 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk, start with around 60% of max clean and jerk and climb)

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