Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 12 MINUTES (No Measure)
MIN 1 – 12/10 Cal Bike
MIN 2 – 8 Power Snatch (95/65)
MIN 3 – 8-12 Toes to Bar
MIN 4 – Rest
(No Measure)
-Rest 2:00 b/t Part 1 & 2-
GOAL: METCON | RPE 7 | This is meant to be Open prep work, hence the lower RPE scale. You will here this repeated over the next few weeks but we are looking for Moderate to Moderate-High intensity. Push yourself within the reps, everything should be unbroken. Focus on quality movement standards, we do not want to leave anything up to chance on whether a rep will count or not.
COMPETE | PART 2
ON A 8:00 RUNNING CLOCK (Weight)
Build to a Moderate-Heavy of the Following Complex…
1 Power Snatch
+
1 Hang Snatch
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Option to Squat or Power the second rep. We should not see any misses today. Goal is to perform confident reps. Lock in our movement in case we see a heavier barbell in the Open this week. If you’re feeling more beat up then dial the RPE back down to a 6 if necessary but we want to touch on some weight while under some fatigue but also moving well under fatigue. Think about snappy hips and strong punch under the bar for both reps.