Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
20’ LINE DRILLS
8/8 Front to Back Leg Swings
8/8 Side to Side Leg Swings
Hamstring Scoops
Hip “Open the Gate”
Hip “Close the Gate”
200m Run
Into…
2 SETS*
5 PVC Pass Thru → Alt. PVC Around the World
5 Snatch Grip Deadlift → Clean Deadlift
5 Muscle Snatches → Muscle Cleans
5 Snatch Balance → Push Press
Into…
2 SETS*
5 Snatch Grip Deadlift → Clean Deadlift
5 Muscle Snatches → Muscle Cleans
5 Snatch Balance → Push Press
*Complete the second set using the movements indicated by the arrow.
Workout – Performance
FOR TIME (Time)
30 Power Snatches
1 Mile Run
30 Clean & Jerks (155/105)
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
FOR TIME (Time)
30 Power Snatches
1 Mile Run
30 Clean & Jerks (115/75)
(Score is Time)
KG BB: (52.5/35)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME
50 Power Snatches
1 Mile Run
50 Clean & Jerks (Athlete Choice)
*P1 and P2 will complete the 1 Mile Run together. P1 and P2 will split the BB work as needed with one person working and the other resting.
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)