Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Arms Only Rowing
10 PVC Pass Thrus
:30 Active Hang
10 Deadbugs
1 ROUND
:30 Arms + Body Rowing
10 Snatch Grip Deadlifts
10 Kip Swing
10 Tuck-ups
1 ROUND
:30 Full Body Rowing
10 Snatch High Pulls
10 Dynamic Kip Swing
10 V-ups
Extended Warm-up
(No Measure)
2-3 SETS ON A 10:00 RUNNING CLOCK
200/150m Row (EZ Pace)
3-5 Hang Power Snatch*
3-5 Toes to Bar or Toes to Something
-Rest Briefly b/t Sets-
*Increase Weight each set. Work slightly past workout weight by final Set.
Workout
Metcon (Time)
THE 300 – Partner Style (Time)
FOR TIME*
150/120 Cal Row
125 Hang Power Snatch (95/65)|(65/45)
100 Toes to Bar
*Partition reps any way and in any order to complete – but only one partner works at a time.
One partner works at a time. Partner 2 must hold a bumper plate (45/25) in any position in order for Partner 1 to accumulate reps on the wod and vice versa.
Immediate 10 burpee penalty for BOTH partners EACH TIME the plate touches the ground during the wod.
-Time Cap 30:00-
(Score is Time)
KG BB: (42.5/30)|(30/20)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
10/10 Side Plank Bridge-Ups
1:00 Elbow Plank
-Rest As Needed b/t Sets-
(No Measure)