Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Jumping Jack + Toe Touch
5 Drop Squats*
5 High Hang High Pulls (empty BB)
5 Strict Press
10 Alt. Groiners
*Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as possible. As you drop, pull your thumbs up to your shoulders to mimic a Front Rack position.
into…
2 ROUNDS
10 Broad Jumps
5 High Hang Muscle Cleans
5 Front Squats
5 Push Press
10 Cat Cows
Strength – All
Clean and Jerk (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk)
(Score is Weight)
Week 8 of 8 Oly Cycle
Workout – Performance
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
“GRACE (FITNESS)” (Time)
FOR TIME
30 Clean & Jerks (95/65)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)