Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 ROUNDS FOR TIME (Time)
5 Shuttle Runs*
25′ DB OH Walking Lunge (arm1)|(50/35)
10 Single Arm DB Snatch (arm1)
25′ DB OH Walking Lunge (arm2)
10 Single Arm DB Snatch (arm2)
*1 Rep = 25′ down + 25′ back
(Score is Time)
-Rest 2:00 b/t Part 1 & 2-
GOAL: METCON | RPE 8 | Single arm work. Goal is to move unbroken through all the DB movements. This means lunges straight into the Snatches, then repeat on arm 2. Use the Shuttle Run to recover the arms, however do not turn this into a slow pace run. Focus on a consistent nonstop pace (think what your pace would be if you had to do 10 shuttle runs). Ideally perform the movement on the bad arm first. Although it is single arm, the free arm is still technically working, flexing and engaging and therefore building some fatigue. This will give it a more difficult time as the second arm.
COMPETE | PART 2
ON A 8:00 RUNNING CLOCK Build to a Moderate-Heavy of the following Complex… (Weight)
2 Snatch
+
2 Hang Snatch
+
1 Overhead Squat
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Post Workout Strength. Remember this is more about being confident in what our jumps will be at heavier loads. We want to get a feel of what heavy weights we can move for reps. Start conservative and give yourself 3-4 attempts to find your Mod-Heavy. This is an RPE 7 so no misses!