Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
12/10 Cal Ski
60 Double Unders
1 Power Snatch* (155/105)
*Power Snatch increases by 1 Rep each round
(Score is Rounds + Reps)
-Rest 1:00 b/t Part 1 & 2-
GOAL: METCON | RPE 8 | A lot of shoulders coming at us here. Set a tough but very consistent pace on the Ski and Jump Rope. This should allow us to put our effort into the Snatches. We want to have some left in the tank as we get into the bigger sets!
COMPETE | PART 2
ON A 5:00 RUNNING CLOCK Build to a Heavy of the Following Complex… (Weight)
1 Hang Power Snatch
+
1 Hang Squat Snatch
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Another complex post lift here. Definitely want to touch on Power and Squat Snatches prior to the metcon here so when we get to this complex we have some touches on the Squat Snatch if that’s how we’re going to tackle this one. Make sure, for Power or Squat, that we are pulling under the bar aggressive. Practice a strong fast punch under the bar, speed is key and don’t let fatigue from the workout let us slow our movement down!