Crossfit Lillington – CrossFit
Warm-up
Metcon (No Measure)
With a Buddy
AMRAP 5:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start
Then Back to Plate
5 Burpees to Plate
*Switch After Full Rounds*
Then…
*With An Empty Bar:*
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press
5 Deadlifts
5 Muscle Cleans
5 Push Press
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
Skill
Warm-up (No Measure)
LATERAL BAR BURPEES:
4 Hops Over the Bar
3 Frog Hops
2 Lateral Barbell Burpees
DEADLIFTS:
5 pausing DL (at top and at bottom)
5 DL
HANG POWER CLEANS:
3 jump shrugs
3 muscle cleans
3 high hang power cleans
3 hang power cleans
PUSH JERK:
5 Push jerks
5 over-exaggerated push jerks
General Fitness
Metcon (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
*Score is slowest interval of the 5 intervals
*The push jerk or hang power cleans will likely be the limiting factor
* To get the intended stimulus, we shouldn’t have to take more than one very short break on the deadlifts and hang power cleans, and no breaks at all on the push jerks