Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Snatch + Overhead Squat (1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets
* Complete a set every 1:30 *)
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (35/25) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (35/25)