Crossfit Lillington – CrossFit
Weightlifting
Deadlift (Heavy Set of 3 )
* 15 minutes to build to a heavy set of 3
*NOT a 3 RM
* The first deadlift at the heavier weights will be the most challenging
* Aim to make the first one the best one
* If form starts to break down, drop some weight and work technique
General Fitness
Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
PUSH JERKS
* Choosing our barbell weight based off the push jerk
* Lighter weight than we did last Tuesday
* Should be able to complete 21+ when fresh
* Ideally going unbroken within the workout
DEADLIFTS
* Weight within the workout should be relatively light
* Athletes should be capable of completing 30+ when fresh