Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 ROUNDS FOR TIME (Time)
7 Hang Clean and Jerk (115/75)
9 Toes to Bar
(Score is Time)
-Rest 1:00 b/t Part 1 & 2-
GOAL: SPRINT | RPE 9 | Move Fast! Aim for everything unbroken. This is going to get grippy but the goal is to see how quickly we can transition from each movement every round and still hang on to the bar. Try to take the risk today that you may need to break up sets but let’s have some urgency of moving from the barbell to the bar and back!
COMPETE | PART 2
ON A 5:00 RUNNING CLOCK Build to a Heavy of the Following Complex… (Weight)
1 Deadlift
+
2 Hang Clean
+
1 Jerk
(Score is Weight)
GOAL: STRENGTH | RPE 9 | We’re going to see more of complexes in our Strength following our metcons. We played around with heavier single lifts but not we are putting complexes together to also get familiar with being able to hit different movements and understanding how the weight is going to feel as we progress through the reps/sets. Today we know we’re coming off a grippy workout. We want to make sure we are really setting our grip from the first deadlift, and then be deliberate getting under the heavy clean (Squat or Power). Take the time to regrip for the second clean. No point missing and having to possibly redo the weight on the second clean, and this will allow us to pull under the bar better. Then try to smoke the jerk to finish the lift. You’re really looking at two attempts here but possibly a third. Warm-Up for the metcon by overloading the bar a bit so you have a better idea on how to get after this lifting portion.