Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Snatch Pull (3×3
Snatch Pull (85-90%))
(Score is Weight)
GOAL: STRENGTH | RPE 8 | These should as fast and explosive as possible WITHOUT losing form. Positions are more important here so if you can be fast go for it. Focus on staying tight off the floor, keeping the same back angle and then increase speed through the hips. Keep the bar close and focus on guiding the bar up with the elbows, but not pulling the bar up. The bar only moves higher with speed, so if we’re slowing things down it’s ok for the bar to not get as high but don’t change the intent of this movement by using the arms, it’s all about leg drive and keeping the bar close.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
8 Shuttle Run
12 Toes to Bar
-Rest :30-
(Score is Rounds + Reps)
GOAL: METCON | RPE 7 | We want to push the pace here because we have that :30 rest. The goal should be to run right into the Toes to Bar. See if you can hold the same pace or hit negative splits!