Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Clean Pull (3×3
Clean Pull (90-95%)
)
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Weight has gone up for these this week. Last week we talked a lot about positions and again this week that holds true. However with the heavier loads this week we can also work to increase speed. So control off the floor and focus on feeling yourself pick up speed as we pass through the knees and hips!
COMPETE | PART 2
Metcon (No Measure)
4 SETS
4:00 C2 Bike*
*Perform at 80% of Avg Watt
-Rest 2:00 b/t Sets-
Into…
3 SETS
1:00 C2 Bike*
*Perform at 90% of Avg Watt
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | Building up our capacity here. We are going to be working at higher and higher percentages each week. Today we have slightly lower time domains of work with moderate rest between each set. This should be uncomfortable! We are working on building up more comfort with that rougher feeling where the legs are burning. The rest should allow that to come down enough to be able to push the pace each set. The second part is going to be that higher intensity for the three short sets because we also want to feel that higher intensity!