Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Lunges with PVC Pass Through
10 PVC RDL
10 Slow Tuck-Ups
10 Push-Up to Pike
Into…
AMRAP x 4 MINUTES
8 Kip Swings
8 Strict Knee Raises
8 Barbell Back Squats
8 Barbell Behind the Neck Press
Strength
Metcon (Weight)
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
1 Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
(Score is Weight)
The idea here is to OVERLOAD the weight you plan to use for today’s metcon.
Workout
Metcon (AMRAP – Rounds and Reps)
1.) AMRAP x 8 MINUTES
3 Power Snatches (135/95)|(95/65)
6 Alt. Back Rack Lunges
9 Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
AMRAP Goals:
Fittest: 6-7+ rounds
Group: 5-6+ rounds
Metcon (Time)
2.) FOR TIME
6-9-12-9-6
Power Snatches (95/65)|(65/45)
Alt. Back Rack Lunges
Toes to Bar
(Score is Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (42.5/30)|(30/20)
“For time” Goals:
Fittest: 7-9 minutes
Group: 9-11 minutes
Optional Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Alt. Hip Taps*
Tuck-Ups
*1 Rep= R+L. From tall plank position, tap each hip for each rep. Right hand to right hip+Left hand to left hip = 1 rep
(Score is Time)