Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
15-12-9
Cal Ski
Single Arm DB Snatch (arm1)
Single Arm DB Snatch (arm2)
Pogo Burpee Over DB
(Score is Time)
GOAL: METCON | RPE 8 | Goal is to build hinging capacity. This is similar movements than we saw in the previous open workout. We have the Ski added in here to build a little bit of fatigue first before moving into the Snatch and Burpees. Pogo Burpees is a Burpee on one side of the DB, jump over and back to complete the Rep. The Burpee is only ever done on one side of the DB each rep.
COMPETE | PART 2
ON A 5:00 RUNNING CLOCK Build to a Heavy of the Following Complex… (Weight)
1 Snatch
+
1 Hang Snatch
+
2 Overhead Squat
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Bar should start loaded. Option to perform squat or power for the Snatches. Focus on fast pull under. Think about a strong lockout. Similar to the Push Jerks earlier this week, punch and squeeze fast on the lockout for the snatch. Move under the bar fast. We want a strong lockout leading up to the Overhead Squat and then focus on maintaining that lockout during the Overhead Squat.