Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
3 Wall Walk
6/6 DB Clean (50/35)
9 Box Jump Overs (24/20)
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & 2-
GOAL: RPE 8 | Fast consistent pace. Goal is to be able to repeat your same effort each round with little to no drop off. Each movement should be performed unbroken and nonstop. If necessary, or if you’re feeling beat up from yesterday, start at a more conservative pace and then use the first round or two to find an appropriate pace for the whole workout.
COMPETE | PART 2
ON A 8:00 RUNNING CLOCK Build to a Moderate-Heavy of the following Complex… (Weight)
1 Squat Clean
+
1 Front Squat
+
1 Thruster
+
1 Shoulder to Overhead
(Score is Weight)
GOAL: STRENGTH | RPE 7 | There is going to be leg fatigue from the workout but again we are looking for an RPE 7 so no misses. No more than 3-4 attempts. Goal is to take the bar from the ground, then add an extra burn with the Front Squat, but still focus on using the legs as a driving force for the Thruster. Keep in mind that the Thruster and Shoulder to OH will be the limiter here for how heavy we can push this complex so keep that in mind as you build to the next jump!