Crossfit Lillington – CrossFit
*WORKOUT FEEL* → Weightlifting and cardio going down here for this workout and it will challenge our overall endurance. The Power Snatch will get spicy over time and the midline and shoulders will get impacted. The Push Press will do the same as the Power Snatch but we will be able to cruise through this due to the light weight. The Double Under will end each round and get the heart rate pumping making it harder to stabilize the barbell overhead. Get ready!!
Warm-up
Warm-up (No Measure)
1 ROUND (8 MIN CAP)
:30 Single Unders
20 Piked Shoulder Taps
10 PVC Pass Thrus
10 Barbell Strict Press
10 Snatch Grip Deadlift
INTO…
2 ROUNDS
:30 High Jump Single Unders or Doubles
20 Piked Shoulder Taps
10 PVC Around the Worlds
8 Barbell Push Press w/ :02 Pause in Dip
10 Hang Muscle Snatch
Workout
“MYMC 22.2, Part 1” (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
6 Power Snatches (95/65)|(65/45)
8 Push Press
24 Double Unders
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
-Rest 2:00 b/t Part 1 & Part 2-
*FITTEST GOAL* → Our fittest athletes will look to complete 8-10+ rounds looking to hold a round every 1:00-1:15. The Power Snatches and Push Press should be completed unbroken and the transition between movements should be seamless. The Double Unders should be completed unbroken each round.
*GROUP GOAL* → Everyone else will look to complete 6-8+ rounds looking to hold a round every 1:15-1:30. The Power Snatches and Push Press should be completed unbroken with limited rest between movements. The Single Unders / Double Unders should be completed within :30-:40 each round.
Workout
“MYMC 22.2, Part 2” (Weight)
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)
NOTE: New Benchmark.
Workout
“MYMC 22.2 ADJUSTED, Part 1” (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
6 Power Snatches (65/45)|(45/35)
8 Push Press
50 Single Unders
(Score is Rounds + Reps)
KG BB: (30/20)|(20/15)
-Rest 2:00 b/t Part 1 & Part 2-
Workout
“MYMC 22.2 ADJUSTED, Part 2” (Weight)
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)
NOTE: New Benchmark.