Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Bench Press (3×5
Close Grip Bench Press)
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Upper body pump. We want to think about getting the upper body under some challenging load before the Metcon in Part 2. Goal is to build to a moderate heavy 5 reps. We will be performing the same loading for all 5 Sets. Make sure for the Close Grip we are not going too narrow. It should be clearly closer than our normal grip but not too narrow that our elbows start to flare out!
COMPETE | PART 2
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
18/15 Cal Bike, Row, or Ski
30 Walking Lunges
18 Burpees
(Score is Rounds + Reps)
GOAL: METCON | RPE 7 | Focus is a very consistent pace. Try to prioritize the Cardio and Burpees and use the Walking Lunges to recovery the arms and breathing but still move nonstop. Goal is to perform repeatable rounds!