Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 10 Cat Cows + 6/6 Moose Antlers
MIN 3- :45 Up-Down Over Bar*
MIN 4 – 10 Push-Up to Pike + 12 Shoulder Taps
* Second time through switch to Burpees Over Bar
Strength
Push Jerk (5×2*)
*All Sets should be Heavy. Bar comes from the rack
Our goal today is really to make sure we can execute that explosive Hip Drive before we push ourselves underneath the Bar.
(Score is Weight)
*Supplemental strength for Oly Cycle. Option to build if perfect mechanics are maintained.
Week 2 of 8
Workout
Metcon (Distance)
ON A 15:00 RUNNING CLOCK…
50 Push Jerks (155/105)|(115/75)*
100 Burpees Over Bar*
Max Meters Row in time remaining…
*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.
All athletes should have at least two minutes on the rower. Scale accordingly.
(Score is Meters)
KG BB: (70/47.5)|(52.5/35)