Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (10-8-6)
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Goal is to hit quick singles on the snatches. We should be increasing weight each set. See if you can hit what you did for 8 last week on the set of 10 this week. Make sure the weight will allow you to immediately drop and pick the bar back up. Try to keep your feet in the same spot and not step back. Get your hands on the bar immediately after each rep!
COMPETE | PART 2
3 SETS (Time)
21-15-9
Cal Bike
Alt. DB Hang Clean and Jerk (50/35)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | Goal is to start fast and finish faster. We’ve seen the rep scheme plenty of times and it never gets easier, we just know what to expect more. Each round should finish faster then the last as the reps go down, if you can throw in a second gear use it for the round of 15 and then send it home on the final round of 9!