CFW Instructor Leilani performing overhead squats in the One Bar Event this past weekend.

CFW Instructor Leilani performing overhead squats in the One Bar Event this past weekend.

Remember to pick up your Clean Eatz Express Meals at the Supplement bar for $7.00

Crossfit:

Bench Press – Work up to a Heavy Single

Then:

AMRAP 8min:
5 Pull Ups
10 Toes to Bar
15 Push Ups

Wilmington Weightlifting Club

(A)
Snatch
65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Clean & Jerk
65% x 2 + 1, 70% x 2 + 1, 75% x 2 + 1, 80% x 2 + 1, 85% x , 90% x 1, 95% x 1
Clean Pull – 105% (of clean) x 2 x 4
Back Squat – heavy single
Then off that number… [90% x 1, 95% x 1, 100% x 1] x 3

(B)
Chin ups: 10 x 3
Barbell Side Step Ups: 10-12 x 3
Seated Row: 8-10 x 3

(C)
Sled Drag +90/50
10 Burpees
Sled Pull +90/50
10 Lunges with weight over head 45/25