CrossfitBurleson – CrossFit WOD
Weightlifting
DL-PC-SC Complex
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
Metcon
Elvis (Time)
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap
Power Elvis (Time)
For time:
30 Power Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap