Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
30-25-20
Wall Ball (20/10)
15-10-5
Bar Muscle Up
(Score is Time)
-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | Tough squat/pull combo, definitely has a Fran feel to this. Goal is to focus on using the legs more than the shoulders on the Wall Balls. We don’t want to burn out before we get to the BMU. 1-2 Sets on the Wall Balls max. Then aim for quick sets on the Bar Muscle Ups. Let’s not get stuck with big sets and long rests here.
COMPETE | PART 2
Back Squat (ON A 5:00 RUNNING CLOCK
Build to a Heavy 1-Rep Back Squat
)
GOAL: STRENGTH | RPE 9 | Have your bar loaded on the rack to start this off. We’ve been building up the Back Squat here so we should have a good idea on what we want to open with. Give yourself two solid attempts with a possible third attempt. Make sure we put our focus on our first two attempts. Get the first solid one in, then make your second attempt after 2 minutes. This should give you time to possibly attempt a third if you feel like you have some juice left to hit it!