Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
6 ROUNDS FOR TIME (Time)
3 Wall Walk
3 Hang Power Snatch (155/105)
(Score is Time)
-Immediately move on to Part 2-
GOAL: METCON | RPE 9 | Focus on fast wall walks and a consistent pace on the Power Snatch. The Wall Walks will hit the shoulders here so when we perform the Snatch we want to make sure we are really utilizing the legs and hitting that extension through the hips. Then be deliberate about getting under the bar instead of trying to pull the bar overhead. Goal should be a repeatable effort from start to finish for all six rounds.
COMPETE | PART 2
Hang Power Snatch (ON A 5:00 RUNNING CLOCK
Build to a Heavy 1-Rep Hang Power Snatch
)
GOAL: STRENGTH | RPE 9 | If we were being efficient with getting under the bar in the metcon, we should be able to have a better job transitioning to the strength here. Focus on trusting your hips to create vertical drive on the bar, then when we hit contact with the hips we are moving under the bar. However, don’t try to rely on using the arms to pull the bar overhead.