Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Clean (3×5)
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Similar to Wednesday focus on the Snatches. We are focusing on barbell cycling. Goal is to perform these Touch and Go style fast and nonstop, so make sure loading allows for this. Use the same weight for each set and rest as needed so we can perform each set with high intensity.
COMPETE | PART 2
EVERY 1:30 x 4-6 SETS (AMRAP – Reps)
20/15 Cal Row
Max Reps w/ Time Remaining*
-Rest 1:30 b/t Sets-
(Score is Total Reps on the DB)
*Odd Sets: Alt. DB Hang Snatch (70/50)
Even Sets: Alt. DB Clean and Jerk (70/50)
GOAL: SPRINT | RPE 9 | Goal is repeatable hard pace on the Row, just shy of a sprint, and then immediately on the DB. Note that the DB movement changes each set. Goal is almost all out effort for 4 sets. If you think you can repeat the effort for set 5&6 then go for another round with the Snatch and the CnJ.