Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
30 Single Unders
10 Cossack Squats
5 PVC Muscle Cleans
5 PVC Shoulder Press
5 PVC Front Squats
Workout Prep:
2 Sets
10 Double Unders
1 Squat Clean
1 Front Squat
1 Power Clean
Coaches Notes
Single Unders
Cossack Squat
Muscle Clean
Strict Press
Front Squats
Power Clean + Push Jerk (Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6)
Metcon (3 Rounds for reps)
3 sets
4:00 AMRAP
60 Double Unders
15 Front Squats (95/65)
60 Double Unders
Max Power Cleans (95/65) in the remaining time.
-rest 2:00 between sets-