CrossFit Elizabethtown – Weightlifting
1 1/2 Front squat (4×6)
Bench Press (4×12)
Pendlay Row (4×12)
Pull-ups (3×2-3 RIR)
RIR = Reps in reserve.
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Kneeling Hip Flexor Lifts x15
Clean Technique
3 Position Power Clean (1-1-1-1-1)
Above knee, below knee, from ground
Same weight across
Metcon (Time)
50-40-30-20-10
Double Unders
10-8-6-4-2
Thrusters
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#