Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
9-5-7
Shuttle Run
Box Jump (30/24)
Squat Snatch (135/95)
(Score is Time)
-Immediately move on to Part 2-
GOAL: METCON | RPE 9 | Starting the week with some high intensity. Goal is to get the heart rate up and fatigue the legs before getting into the Snatch. Ideally we want to be able to move faster with each round. Stay consistent on the Run as a bit of recovery. We want nonstop pace on the Box Jump and then try to push the pace on the Squat Snatches.
COMPETE | PART 2
Snatch (ON A 5:00 RUNNING CLOCK
Build to a Heavy 2-Rep Squat Snatch
)
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Following Part 1, we can start with the bar loaded. We are looking for 2 Touch and Go Reps for our Squat Snatch. There will be a bit of fatigue with the legs but don’t neglect the fatigue from the Grip that can sneak up on us while going for the second rep. Get a tough but light enough start weight so we can get a feel for the Touch and Go, then we can make a judgement call from there on how to go up. We are looking at 2-3 attempts total to find our heavy weight.