Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Clean Pull (3×3
Clean Pull (85-90%))
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Pretty much all the same focus and cueing for yourself as the Snatch Pulls from earlier this week. Understand that the highest contact point may be lower than the snatch, but we still want to make sure we are driving with the legs, keeping the bar close, and avoid pulling with the arms. You will see this cueing repeated a lot!
COMPETE | PART 2
EMOM x 20 MINUTES (No Measure)
MIN 1 – 12/10 Cal Ski
MIN 2 – 8-10 Strict Handstand Push-Ups
MIN 3 – 10 DB Box Step Ups (50/35)|(20)
MIN 4 – 5-6 Bar Muscle Up
MIN 5 – Rest
(No Measure)
GOAL: METCON | RPE 8 | Goal is to hit these minutes each hard and fast. You’re starting each set coming off a rest so we should see a sprint effort on the Ski to get the heart rate up from the start. Stay true to the clock and move fast on all movements. Make sure we can repeat the rep scheme we are going with.