Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Weightlifting
Hang Power Snatch (1×3)
-15 Minutes to find heavy set of 3 unbroken hang power snatch.
-Focus on good form and hitting proper positions throughout each rep.
-Hang position reps can begin anywhere from the hip down to the knee. Deadlift the first rep to the hip, then proceed.
General Fitness
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
-Choose an overhead squat weight that allows you to complete large sets within each set of 15.
-Barbell comes from the floor each time.
-Shoot for a faster pace on the first half of the run and then catch your breath enough to pick up the bar as soon as you come back in the door.