Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
QUICK BODYWEIGHT WARM-UP
AMRAP x 4 MINUTES
4 Alternating Lunges
4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-
BARBELL WARM-UP
2 SETS
5 Reps of Snatch DL (pause at mid-thigh and then complete stand)
5 Reps of Hang + High Pull
5 Reps of Hang Muscle Snatch
5 Reps of Behind the Neck Strict Press
Strength
Hang Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Snatch
Hang is anywhere above the knee. All 3 reps completed unbroken.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
-Rest 3:00-
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
*Chest 2 Bar is optional in both AMRAPs
(Score is Rounds + Reps)