Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Klepto (Time)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
GOAL: METCON | RPE 8 | It’s very easy to come out hot on this one but remember to stay in control of your pace. It will feel fast and then when those Squat Cleans hit it’s going to really take a toll. Move at a hard uncomfortable pace but always leave a little left in the tank. Once we get a feel for the first round the goal is to maintain, then after the second round we start to dip in to that fuel we left in our reserve tank and then let it all go on the last round!
COMPETE | PART 2
Jerk Dips (Weight)
3×5
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Goal is posture. Focus on feeling the bar sit heavy on the shoulders, think about pulling it down with you as you dip. Think about keeping the torso vertical and dipping by bending the knees out so the hips can move straight down and up.