Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (1 Rounds for time)
PICK ONE OF TWO…
1.) 4 SETS
15/12 Cal Ski
10 Alt. D-Ball/ Sandbag to Shoulder (Athlete Choice, Mod-Heavy)*
100ft D-Ball Carry**
*Alt. which shoulder the D-Ball is lifted to each rep.
**D-Ball must be held in a bear hug against chest.
-Rest 2:00 b/t Sets-
or…
2.) 4 SETS
15/12 Cal Ski
10 Power Cleans (Athlete Choice, Moderate)*
:45 Front Rack Hold
*Must be completed as single reps.
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: HEAVY | RPE 6-7 — Odd object day so use ’em if you got ’em! I D-Ball can also be subbed out for a sandbag if that’s available at your gym. Since we haven’t done any odd object stuff in a minute let’s get acquainted with the D-Ball/ Sandbag and work on the technique that goes with getting it from the floor to the shoulder. If you are feeling good you can increase weight as the sets go on, but we will have more opportunity to work these movements in the future. Work on proper movement THEN we add load!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
8 Lunges with PVC Pass Through
8 Push-Up to Pike
8 PVC Overhead Squats
Strength
Snatch (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Reps)
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
-Rest 2:00 b/t Part 1 & Part 2-
Metcon (AMRAP – Reps)
2.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
1 Power Clean
+
1 Squat Clean
+
1 Split Jerk
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: QUALITY| RPE 4-5 — This should be a prep day for Friday! Get hands on the bar and don’t work up to anything past 70-75% but let’s grease the grooves a bit. Focus on keeping things snappy and really nail that jerk!