Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Run 200m
Into…
2 ROUNDS
4/4 Samson Stretch
6/6 Step-ups
8 Strict Press
1-2 ROUNDS
8 RDL
8 Box Jumps
8 Push Press
-Hard Cap at 7:00-
Strength
Clean Deadlift (3-3-3*)
*All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build if perfect mechanics are maintained.
(Score is Weight)
PRACTICE MAKES PERMANENT. Today is ALL about position work. Perfect positions before loading the bar with weight.
Push Press (3-3-3**)
**Bar comes from the floor
(Score is Weight)
Week 1 of 8
Workout
Metcon (Time)
2 ROUNDS FOR TIME
30 Box Jumps (24/20)
15 Push Press (135/95)|(95/65)
400m Run
(Score is Time)
Workout Focus: SPRINT