Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (7:00)
2:00 bike or row moderate pace
INTO…
2 SETS
10 PVC Pass-thrus (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power Position)
10 PVC Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 Hops over PVC (jump from side to side)
Strength
Snatch (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch
*Power or Full Squat Snatch, Athlete Choice
*Do not have to maintain hands on the bar throughout the 3 reps…can drop the bar and reset, but need to pick it right back up for it to count for a true 3RM.
*If you are newer to the snatch focus on a good catch in the power position and then if you are able, proceed into an overhead squat to mimic the squat snatch.
*More experienced athletes should work towards testing a heavy squat snatch.
(Score is Load)
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
*POWER Snatches
*Re-test of a classic CrossFit girl.
*Goal time should be 5 minutes or less, so scale accordingly.
*Hard time cap at 10 minutes.