Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 4:00 x 4 SETS (Time)
400m Run
5 Pull-Ups
10 Push-Ups
20 Walking Lunges
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | Looking for a consistent effort here. Goal is to have a minute rest each round. Push the run at a fast uncomfortable but sustainable clip our goal is the 1:50 or less for you strong runners. Then “”Cindy-ish”” for the following movements. we’re thinking unbroken and fast movement with fast reps. The goal is move at an RPE 8 but should be able to repeat with the rest tucked in there before the next set.
COMPETE | PART 2
EMOM x 8 MINUTES (AMRAP – Reps)
MIN 1 – Max Power Snatch*
MIN 2 – Rest
*Set 1 – 95/65
Set 2 – 135/85
Set 3 – 155/105
Set 4 – 185/125
(Score is Total Reps)
GOAL: STRENGTH | RPE 8 | This is going to get tricky and little grippy. The lighter barbell is a bit of a trap. We want to hit high reps but not burnout with the first weight and find ourselves struggling with the heavier weights. Be smart and intentional about breaks and not hit weights unbroken to failure. You can cycle reps or hit quick singles. Normally for leaderboard purposes we could aim to get more reps out of the lighter barbell, but not at the expense of not being able to hit the heavier barbell at all, we had our first Open workout, so this is training mindset again. Do what is going to optimize the score best for you, but also make sure we have some bullets left in the tank for the heavier weights.