Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:30 Bike
10 Air Squat
10 Push-Up
then…
3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
Extended Warm-up
Clean and Jerk (Heavy 1-Rep)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
*This is a heavy single, but focus on warming up for the WOD, not finding a 1RM.
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Score is weight used.
Pick a challenging weight, but you should feel confident that you can hit it throughout the WOD.
This may be 40 reps, but it is all singles!
This is a benchmark that we will re-test, so if you go “too light” today, you can always up the weight next time we do this.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)