Crossfit Lillington – CrossFit
Stay unbroken as long as possible on the DB Movements and look to limit the rest time between sets. While performing the Rope Climbs make sure that the foot is safely clamped before going upward on the rope. This workout will get grippy fast and will make this workout a lot more challenging than expected.
Partner option may be required based on size of the class. 🙂
Warm-up
Warm-up (No Measure)
ON A 13:00 RUNNING CLOCK..
1 ROUND
1:00 easy bike
10 tuck ups
10 PVC pass throughs
:45 mod bike
10 scap pull ups
10 empty bar snatch grip deadlift
:30 easy bike
10 hanging knee raises
10 empty bar muscle snatch
1-2 ROUNDS
3 synchro burpees
10 sit ups
10 empty bar power snatch
Weightlifting
Clean and Jerk (On 12 minute clock….)
Work up to a heavy lift for each partner.
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 18 MINUTES
10 synchro bar facing burpees
15 synchro TTB (Rx+)/ sit ups (Rx)
20/15 cal bike
25 power snatches (115/75) | (95/65)