Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
7 Squat Jumps
7 Barbell Upright Rows*
7 RDL **
7 Strict Press
* Switch to Hang Muscle Cleans at Halfway
** Switch to Clean Deadlift at Halfway
Athlete Notes for Today:
Make sure to trust your Hip Drive to really force the Bar up before quickly driving underneath. Managing Grip and Push fatigue is going to be key today. Try and stick with reliable Sets, before heading to that danger zone.
Strength
Metcon (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Power Clean
+
1 Hang Squat Clean
+
1 Split Jerk
(Score is Weight)
Week 3 of 8
Workout
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
In notes section, indicate: “ring dip” or “HRPU”