Crossfit Lillington – CrossFit
*WORKOUT FEEL* → Woof….. It might be hard to find our lungs after this one. It is very easy to come out very fast during this workout. Power Snatch and Bar Facing Burpees are always a nasty combo. As we push each Rep of that Power Snatch it begins to feel heavier and heavier. We finally finish that first block of 3 Rounds only to realize there is another part getting ready to take us on. The Bar Muscle-Ups in this section feel like a max effort. The push we had in the previous block has substantially taxed us for this next block. Particularly in the Shoulders. One deep breath at a time and find a way to keep moving.
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
2 ROUNDS
5/5 Moose Antlers
10 Slow Scap Pull-Ups
8 Barbell Strict Press
6 Snatch Grip Deadlift
Into…
2 ROUNDS
6 Burpees
6 Hang Snatch High Pull*
6 Ring Row
6 Kip Swings
*R2 complete Hang Muscle Snatch
Extended Warm-up
Metcon (No Measure)
3 SETS
5 TNG Power Snatches*
1 Round of Gymnastic Complex**
*Start Light and end slightly above workout weight.
**1 Rep of Complex…
2 Hips to Rig
+
1 Bar Muscle-Up
-Rest As Needed b/t Sets-
(No Measure)
Workout
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
NOTE: This workout should be scored for Total Time; can extend to 15 Min.
KG BB: (42.5/30)|(30/20)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
NOTE: Last Seen 3/15/19
*FITTEST GOAL* → Fittest should be looking to complete between 9:00 – 10:00 minutes. The first 3 Rounds should be a blistering pace. All Power Snatches should be unbroken and quick transition to those Bar Facing Burpees. When we get to our Bar Muscle-Ups we really want to try and keep it to 2 Sets. 3 can be doable if they are very quick transitions.
*GROUP GOAL* → All athletes should be looking to complete in 10:00 – 13:00 minutes. Power Snatch should remain unbroken, but a bit more on the controlled side of things. All Bar Facing Burpees should be moved through continuously and adjusted to any variation that allows us to do so. Our Bar Muscle-Ups or difficult Pull should be completed in 3 sets max.