Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
2 ROUNDS
5 Clean Deadlifts
10 Elbow Punches
10 Strict Press
5 Hang Muscle Cleans
400m Run
1 ROUND
5 Clean Pulls
5 Hang Power Cleans
10 Push Press
Classic Workout – All
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
-Rest as Needed b/t Sets-
*Sets must be completed unbroken. Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks. Touch and go at the floor only. Use the same load for each set.
(Score is Weight)
Optional Cool Down – All
FOR RECOVERY (No Measure)
5:00 Foam Roll Legs or 5:00 EZ Bike
(No Measure)
Extra Credit – All
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
6 ROUNDS FOR TIME (Time)
8 Deadlifts (Moderate-Heavy)
20 Sit-Ups
50m Farmers Carry
200m Run
(Score is Time)