CrossFit Lykos – CrossFit GPP
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
WOD
P: Metcon (AMRAP – Reps)
For Reps:
5 rounds
AMRAP – 3
3x Power Clean 135/105
6x Push up
12x pistols (total)
*Rest 1 minute after each AMRAP
Rx+ = Power Clean 165/125,
Pistols holding 35/28
can scale with step ups. or you can do regular air squats if need be. However if you do step ups, one leg must be float at all times. You will not actually step off the box
F: Metcon (AMRAP – Reps)
4 rounds
AMRAP – 3
6x Medball Clean
6x Push up
12x air squats
*Rest 1 minute after each AMRAP
Weightlifting
P: Power Clean (4 x 2 )
2 @ 75
2 @ 80
2 @ 85
2 @ 90
Touch and go
F: Hang Power Clean (4 x 2)
Aim for fluidity between positions.
