Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Row or Bike
3 Muscle Snatch (PVC-empty bar)
3 Overhead Squats (PVC-empty bar)
3 Power Snatch (PVC-empty bar)
3 Squat Snatch (PVC-empty bar)
4 Burpees
-into-
3 sets
2 Squat Snatch (singles, build up to starting weight)
Workout Prep:
2 Sets
3 Power Snatch (moderate)
4 Burpee Over Bar
-rest :45 b/t sets-
Strength/Accessory
Snatch (Weightlifting Variable Reps & Sets)
5 sets
1 Snatch (@70-75%)
-rest 1:00-2:00 between sets-
Workout
Squirrel’s Gone (Time)
FREEDOM (RX):
21-15-9
Power Snatch (115/85)
Burpee Over Bar
(Scored by Time)
INDEPENDENCE:
21-15-9
Power Snatch (95/65)
Burpee Over Bar
(Scored by Time)
LIBERTY:
21-15-9
Dumbbell Power Snatch (light)
Up Downs
(Scored by Time)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Cat Cow
1 Minute Pec Stretch
Barbell Forearm Stretch
Cat Cow
Pec Stretch