Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
BARBELL WARM-UP
2 Rounds
:30 Bike
5 Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Squat Clean and Push or Split Jerk, Athlete Choice
Similar to 3RM Snatch last week, can drop bar to reset with each rep, but no rest between reps to make it a true 3 RM.
(Score is Load)
Workout
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)
*Every minute on the minute including start of workout (3,2,1 go)…perform 15 Air Squats
(Score is Reps of Clean and Jerk)
Cleans can be power or squat, jerks can be push or split.