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#.

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    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

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