Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Air Squat
10 Good Morning
10 PVC Pass Through
5/5 Around the World
Into…
1-2 ROUNDS (Time Permitting)
7 Hang Muscle Snatch*
7 Behind the Neck Strict Press*
5 Snatch Balance*
10 OH Squat*
*BB optional for 2nd round.
Strength – All
Snatch (ON A 25:00 RUNNING CLOCK…
Build to a 1RM Snatch)
(Score is Weight)
Testing Week 7 of 7
Olympic Lifting Cycle
Workout – All
ISABEL+ (Time)
FOR TIME
30 Snatches (165/115)
(Score is Time)
KG BB: (75/52.5)
Workout – All
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
KG BB: (60/42.5)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
10 SLOW Alt. Scorpions
10 Alt. 90-90 Hip Rotations
:45/:45 Piked Calf Stretch
-Rest as Needed b/t Sets-
(No Measure)