Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Snatch Grip Deadlift (3×3
Snatch Deadlift (100% of Snatch)
)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Working positions off the floor. we are going to see different pulling variations during the next coming weeks. You will perform your deadlifts at your final weight of your Snatch that you hit today.
COMPETE | PART 2
3 SETS (No Measure)
6 Bench Press (60% of 1RM)
-Rest :30-
50′ Front Rack Walking Lunge (50/35)*
-Rest :30-
10-15 Handstand Push-Ups
*Must perform 25′ increments
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: METCON | RPE 8 | A little upper body and leg fatigue before we rep out Handstand Push-Ups. You should be able to complete the Bench Press unbroken and then Front Rack Lunges unbroken. Choose the rep scheme you know you complete the Handstand Push-Ups unbroken each round. The long rest at the end is to allow us to keep the intensity high each set.