Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Time)
3 ROUNDS
50 Double Unders
10 Handstand Push-Ups
-Rest 2:00 Then Complete-
3 ROUNDS
10 Handstand Push-Ups
5 Power Cleans (155/105)
-Rest 2:00 Then Complete-
3 ROUNDS
5 Power Cleans (155/105)
50 Double Unders
(Score is Total Time Including Rest)
GOAL: METCON | RPE 8 | Fast reps and transitions. We’re getting a feel of different combinations and practicing in short quicks. For each couplet, think about which movement is going to be the one we need to work on more and try to push that movement harder.
COMPETE | PART 2
ON A 5:00 RUNNING CLOCK Build to a Heavy of the Following Complex… (Weight)
1 Clean
+
2 Front Squat
+
1 Hang Clean
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Post workout complex. Bar may start loaded from the metcon. Option to perform a squat or power clean for both clean reps in the complex. This is going to burn the legs as you move through the reps. Focus on keeping the grip relaxed on the front squats so we can hit the regrip on the Hang Clean at the end. Make sure we have that grip and then move fast under the bar, whether we’re doing power or squat. We can’t rely on the arms to get the bar up we need to pull under.