Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
6 Minute Running Clock…
400m run
In time remaining AMRAP of *
5 Barbell Deadlifts
5 High Pulls
5/5 Elbow Punches
5 Strict Press
5 Up Down + High Jump
*First round with a PVC, from here move to a barbell.
Strength
Clean and Jerk (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk*
*Athlete Choice for Power or Squat
(Score is Weight)
Workout
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
STRATEGY IS THE NAME OF THE GAME TODAY!!!!