Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Push-up to Down Dog
Push-up Plank Hold (On Hands)
PVC Hang Power Snatches
Push-up to Down Dog
Alternating Bird Dogs
PVC Power Snatches
Push-up to Down Dog
Push-Up Position Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
3-Way Shoulder: 30 Seconds Each Position
[Click Here](https://youtu.be/0JfPWFg3uQ0)
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
5 Chest to Bar Pull-ups
Movement Prep
Establish Hand Position
15 Second Push-up Plank Hold
5 Push-ups
Movement Prep
5 Snatch Grip Push Press (Behind the Neck)
5 Hang Muscle Snatches
5 Muscle Snatches
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3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Weightlifting
Power Snatch (6×3)
Power snatches every other minute, on the minute. (0,2,4,6,8,10)
Record heaviest weight used, but shoot for a goal of 70-80% of 1RM for all sets.
Do not have to be unbroken, but all 3 should be completed in around 30 seconds.
General Fitness
High Noon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups
Snatches should be fairly light and cycled for at least 6 reps.
Pull-up variation should also allow for sets of at least 6 in early rounds.