Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Clean and Jerk (3×3)
GOAL: STRENGTH | RPE 7 | This is an RPE 7 so primary goal is to build to heavier than workout weight. Focus on being able to perform the Clean right into the Jerk. Make sure to we are performing quick singles. We want to be able to do one rep, take a quick breath and immediately be able to go again. Perform the three sets at the same weight.
COMPETE | PART 2
6 ROUNDS FOR TIME (Time)
15/12 Cal Row
9 Chest to Bar Pull-Ups
6 Clean and Jerk (115/75)
(Score is Time)
GOAL: METCON | RPE 8 | We want to see a consistent or building effort each round. Keep the Row under a minute and unbroken on the Chest to Bar. If you think you can hit touch and go reps go for it but most likely quick singles and not at the expense of having to break up the Chest to Bar.