Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
30 Shoulder to Overhead (155/105)
(Score is Time)
-Rest 1:00 b/t Part 1 & 2-
GOAL: SPRINT | RPE 9 | Short sprint, this taken from the floor. Open with your biggest set but not to failure. Try to pick up the bar earlier than you want to. Let’s make sure we are not missing any reps at any point after as well. Not much to more to say here but to get after it!
COMPETE | PART 2
Push Jerk (ON A 5:00 RUNNING CLOCK
Build to a Heavy 1-Rep Shoulder to Overhead)
GOAL: STRENGTH | RPE 9 | This may come from the rack today. You may load your bar higher than what we completed in our workout. Ideally we want to stick to two attempts today after all the shoulder work from the metcon. Let’s make sure we get our first attempt so we get a number on the board. This may be a Push Jerk or Split Jerk but we definitely want to use one of the Jerk shoulder to OH options. Give yourself 2-3 minutes for your second attempt. Go with a confident but challenging attempt here. If there’s time for a third attempt you can attempt but don’t force it today.