Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
10 PVC Pass Throughs
8 Inch Worms
10 Good Mornings
Into…
1 ROUND
10 PVC Cuban Press
8 Hand Release Push Ups
10 Bird Dogs
Into…
1 ROUND
10 BB Strict Press
:15 HS Hold / Pike Hold
8 Snatch DL
Strength – All
Snatch (3×2 @RPE 7
3×1 @RPE 8
2×1 @RPE 8+)
(Score is Weight)
Week 3 of 7
Olympic Lifting Cycle
Workout – Performance
15 ROUNDS FOR TIME (Time)
1 Power Snatch (165/115)
5 Handstand Push-Ups
(Score is Time)
KG BB: (75/52.5)
Workout – Fitness
15 ROUNDS FOR TIME (Time)
1 Power Snatch (115/75)
5 Hand Release Push-Ups
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
Snatch Pull (1×3 (95%)
3×2 (100%)
1×2 (105%)
)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) Kipping Skill* (No Measure)
EMOM x 10 MINUTES
2-5 Pull-Ups or Chest to Bars
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
(No Measure)