Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
5 Shuttle Run*
15 DB Bench Press (50/35)
50′ DB Front Rack Walking Lunges**
*1 Rep = 25′ down + back
**Must perform 25′ increments
(Score is Rounds + Reps)
GOAL: METCON | RPE 7 | Goal is unbroken reps here. Focus on a consistent pace for the Shuttle Runs to recover before getting on the DB movements. Focus on keeping the timing for each round consistent from start to finish.
COMPETE | PART 2
ON A 5:00 RUNNING CLOCK Build to a Heavy of the Following Complex… (Weight)
2 Push Press
+
2 Push Jerks
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Barbell should start loaded. Most of us will be limited by the Push Press here but put on a weight we are confident we can hit here. Focus on fast and strong lockout on the Push Press. This should also help prime us for being really deliberate with our lockout on the Push Jerk. Think about punching and squeezing and keep squeezing to ensure a lockout right away.