Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats
Into…
1 ROUND
10 PVC Cuban Press
10 Scap Pull Ups
10 Kip Swings
Into…
1 ROUND
8 Hang Muscle Snatch
8 Overhead Squats
8 Burpees
:15/:15 Top and Bottom Ring Support *
*Use a band if needed.
Strength – All
Snatch (EMOM x 12 MINUTES
1 Snatch*
)
*Option for Squat or Power. Start Light and build to Moderate-Heavy.
(Score is Weight)
Workout – Performance
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
KG BB: (60/42.5)
Workout – Fitness
AMANDA (FITNESS) (Time)
FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatch (135/95)
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
4 ROUNDS (Time)
3 Ring Muscle-Ups
9 Front Squats (225/155)
21 Cal Row
(Score is Time)