Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Jerk Dips (Weight)
3×4
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Goal is to overload the dip on the Jerk. We want loads to be heavy as our best jerk. Goal is to focus on keeping the bar sitting heavy and high on the shoulders when dipping down. One thing to work on is pulling the bar down with you as you dip down, especially if you commonly have an issue with dipping too fast and the bar crashes during the dip phase. Make sure to hold the bottom position for at least a second. This is a chance to make sure we are in an upright and vertical position before standing up again!
COMPETE | PART 2
3-4 SETS (No Measure)
12/10 Cal Ski
-Rest :30-
5-7 Bar Muscle Up
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 8 | Goal is to work the Bar Muscle Up under fatigue. We should be sprinting the Ski portion of this. Then take the :30 rest but be ready to go at the end of the :30 seconds. Make sure we are performing reps we know we can complete unbroken, as well as be able to repeat that effort each time. We have a long rest at the end of each minute so use that to make sure we can keep the intensity high!