Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK….
3 SETS
10 Banded Pull Aparts
10 Banded Presses
10 Dead Bugs
Into …
3 SETS
:30 Bike @ Hard Pace
8/8 SA DB Arnold Press W/ Pause
8/8 SA DB High Pull
12 Up-Downs + Alt. Shoulder Tap*
* Shoulder Tap is 1 per Arm before completing Up-Down.
Strength
Split Jerk (3×3*)
On a 15 minute clock
-Rest as Needed b/t Sets-
*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect.
(Score is Weight)
Week 7 of 8
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
21/16 Cal Bike
7 Shoulder to Overhead (135/95)|(95/65)
3 Wall Walks
(Score is Time)
Fittest Goal: 5-6 rounds
All Goal: 4-5 rounds
**Not a sprint, but definitely an uncomfortable, but repeatable, effort! Manage the fatigue and get to work!