Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Hang Power Snatch (3×5)
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | More barbell cycling in our Strength. Goal is to perform these fast and nonstop as much as possible. We are working at the same weight here across all 3 Sets. We want to get stronger bringing the bar down and regripping as well as being able to immediately go into the next rep. Rest as needed between sets to make sure we can continue to hit these fast and unbroken.
COMPETE | PART 2
4 SETS (Time)
6 Shuttle Runs*
50′ D-Ball Carry (150/100)
12 Strict Ring Dips
*1 Rep = 25′ down + 25′ back
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | Push the Runs and then try to transition quickly. Goal is to immediately pick up the D-Ball following the Run so make sure it is set up at the end of your 25′ markings. Do your best to keep your effort repeatable or slightly faster each set.