Crossfit Lillington – CrossFit Compete
Strength
Power Snatch (3×3)
GOAL: STRENGTH | RPE 7 | Similar to the Clean and Jerk earlier this week, we are looking to overload for the workout. We should be focusing on quick singles and looking to hit that in the workout as well.
Bodybuilding
EVERY 2:00 x 6 SETS (AMRAP – Reps)
20/15 Cal Row
Max Reps*
-Rest 2:00 b/t Sets
*Odd Sets: Snatch (135/95)
Even Sets: Box Jumps (30/24)
(Score is Total Reps)
GOAL: SPRINT | RPE 9 | Sprint effort on the row here, and then fast reps on the Snatches and Box Jumps. This is a sprint effort so we should be pushing the pace every single round. It’s ok if we see drop off each set as long as we are keeping the effort very high.