Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
PVC Pass Throughs
Active Spidermans
PVC Power Snatches
Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
PVC Power Snatch + Overhead Squat
Push-up to Down Dog
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Movement Prep
3 PVC Power Snatches
3 PVC Power Snatches + Overhead Squat
3 PVC Power Snatch + Overhead Squat + 3 Squat Snatches
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3 Barbell Power Snatches
3 Barbell Power Snatches + Overhead Squats
3 Barbell Power Snatch + Overhead Squats + 3 Squat Snatches
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1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Weightlifting
Power Snatch + Overhead Squat + Squat Snatch
Build to heavy complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
* On the complex, go right from the power snatch into the overhead squat
* You can drop the barbell from overhead before performing the final squat snatch
General Fitness
Rocket Power (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
Move with a purpose on the burpees.
Chip away at the snatches in small sets or singles.