Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2:00 Bike
-into-
Hip Halo
-into-
7:00 AMRAP
6 Deadbugs
3 Inch Worms
3 Muscle Cleans
3 Back Squats
3 Squat Cleans
Back Squat (Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%)
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Metcon (Time)
24/20 Calorie Air Bike
20 Power Cleans (115/80)
24/20 Calorie Air Bike
15 Front Squats (115/80)
24/20 Calorie Air Bike
10 Squat Cleans (115/80)