CrossFit Lockhart – CrossFit

Weightlifting

Back Squat (5×2)

Work up to aheavy 2, and perform all sets with the same weight.

If you have a 5×2 from earlier this year, try and go a little heavier.

Metcon

Metcon (Time)

Option A:

21 – 15 – 9

Hang Power cleans

HSPU

V-ups

Option B:

21 – 15 – 9

Hang power Clean

15 – 9 – 3

HSPU

21 – 15 – 9

V-ups or knee tucks

Option c:

21 – 15 – 9

Hang power Clean

Double Dumbbell push Press

V-ups or Knee tucks
hang power clean weight options:

95/65

75/55

65/45

Time Cap: 13 minutes