Announcements
Please make note that our 4:00PM class is NOW 4:30PM. Thank you!
Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Seconds each:
PVC Cuban Presses^
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat
^Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk
PVC Game
Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some movement. A good idea for today might be PVC thrusters. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty. Play one or play both!
Skill
Warm-up (No Measure)
Snatch Movement Prep
3 Hook Grip Snatch Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Snatches
.
3 Power Snatches
Clean & Jerk Movement Prep
3 Hook Grip Clean Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
.
3 Hang Clean + Push Jerk
.
3 Clean and Jerks
Thrusters Movement Prep
5 Push Press
5 Thrusters
*Build to Workout Weight*
General Fitness
TNT (Time)
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
* Choose the weight based off your limiting factor.
* Should be something you can complete in 2 sets when fresh on each movement.
* Conditioning should be the challenge, not the weight.
* Use the same weight for all three movements.
* Shouldn’t take more than 12 minutes.