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Main - CrossFit Weightlifting Lv.1 A1 : Kettle bell Dead Lift (3x8) A2: Ecentric Jumping Pull up (3x12) Lower slowly, use band. A3: Box Push Up (3x10) Weightlifting Lv.2-3 A: Deadlift (3x4 ) Not TnG, lower slowly and pause on ground. work on speed off the floor and re loading B: Ring Dips (3x6) Weighted if possible Metcon Metcon (AMRAP - Reps) 5min amrap 5 C2B 5 HSPU Rest 3min Metcon (AMRAP - Reps) 5min amrap 8 Wall Balls 8 Slam Balls Rest 3min Metcon (AMRAP - Reps) 8min amrap 8 Dead lifts 115/95 8 Hang Cleans 8 V-ups

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