Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 1:30 x 4 SETS (AMRAP – Reps)
5 Wall Walk
Max Wall Balls (20/14)
-Rest 1:30 b/t Sets-
(Score is Total Reps)
-Immediately move on to Part 2-
GOAL: SPRINT | RPE 8 | This is going to be a hefty shoulder workout. We want to get through the 5 Wall Walks in under a minute then shooting for max Wall Balls. We want to really push the Wall Balls here today so go for big sets aim for unbroken. It’s expected to see a drop off in reps each set so still open with your biggest set right when you get done with the Wall Walks. As we mentioned the shoulders are going to be feeling it so make sure the legs are the main driver during the Wall Balls.
COMPETE | PART 2
Bench Press (ON A 5:00 RUNNING CLOCK
Build to a Heavy 1-Rep Bench Press
)
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Bar may start loaded. We saw heavy triples and doubles previous weeks, this week we are going or the heavy single. Goal is to hit more than those previous weeks. Have a number we are confident with for the first attempt. Then we are looking for a total of 2 more attempts. Goal is no misses for the 2nd attempt, still should be a challenging but doable attempt. If there’s time for a 3rd attempt then we can go for it. Make sure to have a spotter or leave the clips off the bar if you don’t.