Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (W/ Empty Barbell) (5:00 Cap)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
Strength
Hang Power Clean (3-3-3-3)
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
50 Hang Power Cleans (155/105)|(115/75)
100 Up-Downs
1200m Run
*Complete in any order and break into reps or sets as needed.
(Score is Time)
KG BB: (70/55)|(50/35)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Hang Power Cleans (155/105)|(115/75)
150 Up-Downs
1200m Run
*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.
(Score is Time)
KG BB: (70/55)|(50/35)
CrossFit Littles
Metcon (Time)
FOR TIME*
25 hang power cleans
40 up-downs
600 m run
*complete in any order – break up how ever you need to
Workout
13 Gave All (Time)
13 thrusters (Rx155/105#) (Sx 115/75#)
13 toes to bar
13 power cleans
13 strict pull ups
13 front rack lunges
13 man-makers
1300 m run (done in 100m increments)
13 man-makers
13 front rack lunges
13 strict pull ups
13 power cleans
13 toes to bar
13 thrusters
27 minute time cap
In memory of 13 service men and women who lost their lives in Kabul, Afghanistan on 8/26/2021.