Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
Power Clean + Push Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (35/25) (right arm)
12 Toes to bar
50ft Overhead Dumbbell Walking Lunge (35/25) (left arm)
12 Burpee over Dumbbell
12 Dumbbell Snatch (35/25)
(KG conv: 15/10 DB)