Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Snatch Pull from Blocks (95-100%)* (3 Rounds for weight)
3×3
*Above Knee
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Set up blocks or plates (be careful with these, make sure weights will not be rolling off). We are cutting down some range of motion and focusing on speed through the hips at higher weights now. Focus on keeping the bar close. From the start the barbell should be on the legs and then slide up the legs to perform the pull.
COMPETE | PART 2
Metcon (No Measure)
5 SETS
3:00 C2 Bike*
*Perform at 90% of Avg Watt
-Rest 2:00 b/t Sets-
Into…
2 SETS
1:00 C2 Bike*
*Perform at 95% of Avg Watt
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 9 | We are continuing to building more capacity. Percentages of our Watts are getting higher. Similar to last week our focus is to be spending time on the bike at that uncomfortable pace. We have shorter time domains today but at faster paces. Expect the pace to be hard still, a lot of this will be mental today so stay tough between the ears!