CrossFit Elizabethtown – Weightlifting
Press in dip/split (3×4)
Jerk (5×2)
75%
Linear Progression of 5# each week
Jerk Dips (3×5)
100%
Front Squat (3×3)
75%
Linear progression of 5# each week, 10# if your FS is above 315#.
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
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#