Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty bar))
5 Kip Swings
3 Inch Worms
Deadlift (Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1 rep @ 95%)
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
Nasty Girls (Time)
3 Rounds
50 Air Squats
5 Ring Muscle Ups or Bar Muscle Ups
10 Hang Power Cleans (115/80)
(KG conv: 52/36)
(sub 12 pull-ups if not doing muscle-ups)