Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Snatch Pull (3×3
Snatch Pull (90-95%)
)
(Score is Weight)
GOAL: STRENGTH | RPE 9 | This is going to be the same focus as last week but we are bumping up the percentages, so at the least go heavier than last week. Again, we want to see strong pulls from the floor, and increase speed from the knee to the hips. Control those positions, don’t let the eagerness to go fast make you lose positions. Focus on your back angle puling off the floor if you film and review yourself performing your pulls. Only use the arms to keep the bar close and guide the bar straight up.
COMPETE | PART 2
FOR TIME (Time)
50 Russian KB Swings (53/35)
100′ Handstand Walk*
50 Russian KB Swings
*Must perform 25′ increments
(Score is Time)
GOAL: SPRINT | RPE 9 | Goal is unbroken or two big sets on the KB Swings. Then fast and manageable sets on the HS walking. If you’re a very experienced HS walker, push yourself to kick back earlier than you want to after each completed 25′. Going back to the KB Swings is move and hang on. See if you have the same two big sets or unbroken to wrap this up!