Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (11-9-7 )
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Quick Singles here again. We have increased the reps in this scheme we’ve been following. Again the goal would be to see if we can take our 10 reps from last week and perform 11 this week or heavier. We should be increasing the weight with each set and be able to stay on top of those singles. Push yourself to be get your hands back on the bar immediately after each drop.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
200m Run
10 D-Ball Squats (150/100)
(Score is Time)
GOAL: METCON | RPE 8 | Goal is unbroken on the Squats. Use the run as a bit of a recover between each rounds. Ideally pick up the ball when your ready to go unbroken but if we can pace out the run correctly we should be able to get back from the run and almost immediately on the bag for the Squats.