Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
3000m Row
(Score is Time)
GOAL: EFFORT | RPE 8-9 — COMPLETE BEFORE METCON. Today we will finally put all the work we’ve done on the rower to the test. You have experience with long distances, short distances, and everything between. Go in with a plan, try to stick to it and let’s see some progress!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 9:00 RUNNING CLOCK..
6 SETS (:20 ON / :10 OFF)
Cal Bike
Into…
1 ROUND
8 Clean Deadlift
8 Upright Rows
16 Alt. Elbow Punches
8 Hang Muscle Cleans
Into…
1 ROUND
10 Ring Rows
8 Scap Pull-Ups
8 Small Kip Swings
6-8 Jumping Pull-Ups
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Hang Squat Clean
*Start Moderate and build to a heavy weight.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
30/25 Cal Bike
20 Pull-Ups
10 Hang Power Cleans (155/105)|(115/75)
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
C. STRENGTH / GYMNASTICS
Back Squat (1×5 / 3×5)
1.)
1×5 @ 65%
3×5 @ 75%
-Rest As Needed b/t Sets-
(Score is Weight)
-Short Rest b/t Part 1 & Part 2-
Front Squat (4×5)
2.)
4×5 @ 65%
(Score is Weight)
Hatch Week 9 Day 2
GOAL: EFFORT | RPE 4-5 — COMPLETE BEFORE METCON. EZ recovery day from Tuesday’s heavier Squats. Work on quality movement, similar to last week, and try to add in 5-10 minutes of mobility after this session. To keep warm, hop on a Bike and EZ pedal for 1-1.5 minutes to keep the juices flowing the the body primed to Squat!