Announcements
Holiday Schedule:
Turkey Trot Thursday 8am at Keith Hills CC, then 10am WOD only. Friday Open gym all day.
Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (No Measure)
3 SETS FOR QUALITY
3:00 Cal Bike
2:00 Cal Row
1:00 Max Shuttle Runs
1:00 Max GHD’s
-1:00 Walking Rest-
(No Measure)
GOAL: QUALITY | RPE 4-5 — This can be a post-DT recovery or an opportunity to push the pace a bit if you feel good. Goal should be cals/ reps staying within 3-5 of the previous set. Tomorrow is a rest day so if you have the time and want to add in an extra set go for it!
B. 60:00 GPP
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
10 PVC Pass Thrus
10 PVC Good Mornings
10 PVC Cuban Press
Into…
2-3 ROUNDS
7 Barbell RDL
7 Barbell Hang High Pulls
7 Barbell Strict Press
:15 Barbell OH Hold
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder To Overhead
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Alternate Weight: 115/75
KG BB: (70/45)|(50/35)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Last Seen: 12/17/2021
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
1.) EMOM x 8 MINUTES
MIN 1 – 3 Strict HSPU + 3 Kipping HSPU
MIN 2 – EZ Cardio Choice
(No Measure)
-Rest As Needed b/t P1 & P2-
2.) EMOM x 6 MINUTES
3-5 Deficit Strict HSPU*
*4′ Deficit.
(No Measure)
GOAL: QUALITY | RPE 4-5 — First EMOM is to help prime the shoulders for the deficit in the second EMOM. Use either plates/ parallettes to create the deficit, if not exactly 4′ don’t stress, get as close as possible.