CrossFit Elizabethtown – Weightlifting

Clean Liftoff (2×6)

75% of your clean. Linear progression of 5# per week.

Clean Liftoff + Clean Deadlift + P. Clean to Front Squat (3×1+2+2)

65%. Linear progression of 5# per week.

Deficit Clean Deadlift + Pull (3×2+2)

80% of your Clean and Jerk. Linear Progression of 5# per week.

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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