Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
4 Minutes:
1-2-3-4…etc (add 1 each rd)
Up Down (Burpee but stop at plank position at bottom, no jump at top)
Ring Row
Air Squat
Grab a barbell!
5 Hang High Pull
5 High Hang Muscle Clean
5 High Hang Power Clean
5 Hang Power Cleans
5 Front Squats
Warm up to moderate weight for strength portion:
1×5 High Hang Power Clean at light weight
1×5 Hang Power Clean with same weight (just above knee)
1×3 Hang Power Clean at 1st round weight
Weightlifting
High Hang Power Clean + Hang Power Clean + Front Squat (1×1)
EMOM 6:
1 High Hang Power Clean (Hip)
+
1 Hang Power Clean (Knee)
+
1 Front Squat
-Complete the complex on the minute for 6 minutes.
-Build to a moderate weight with a goal of adding weight every set even if you only add 5 or 10 pound each round.
-Have plates laid out for quick adding and try to finish each round in :20 or less.
Metcon
Metcon (Time)
For Time:
4 Rounds
5 Hang Power Cleans (95/65)
7 Ring Rows (Can sub inverted row on rig mounted bar)
100 Meter Run
Rest 2:00
4 Rounds
5 Hang Power Cleans (135/95)
7 Pull-Ups
100 Meter Run
***
Scaled:
3 Rounds
5 Hang Power Cleans (65/45)
7 Ring Rows
100 Meter Run
Rest 2:00
3 Rounds
5 Hang Power Cleans (95/65)
7 Ring Rows
100 Meter Run
-Score is total time to finish both sets of 4 rounds with the 2:00 rest included.
-Can sub inverted row on a rig-mounted bar if needed. When finishing your set of cleans, place your bar at an appropriate height on the J-hooks and perform a row on that instead of rings.
-Hang Power Cleans can come from anywhere above the knee.