Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
30 Cal Ski
30 DBL DB Box Step Ups (50/35)(20)
30 GHD Sit-Ups
30 DBL DB Front Rack Lunges
30 Cal Ski
(Score is Time)
-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | Make sure to warm-up so we can start this at a fast pace. Goal is start fast and finish faster. Push the Ski hard but leave a little in the tank to really sprint at the end. Aim for your biggest or unbroken set for the Step Ups and Lunges. Use the GHD’s here to get a little bit of recovery and then bring it home on the final Ski!
COMPETE | PART 2
Split Jerk (ON A 5:00 RUNNING CLOCK
Build to a Heavy 2-Rep Shoulder to Overhead)
GOAL: STRENGTH | RPE 9 | We are taking the bar. Bar may start loaded after the metcon. We will most likely be performing a Split Jerk or Push Jerk. The legs and shoulders will come into this fatigued but we want to think about a strong drive through the legs and punch and squeeze hard with the arms to finish. For some of us being able to rerack will come into play here.