Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Clean Pull from Blocks (95-100%)* (3 Rounds for weight)
3×3
*Above Knee
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Similar set up as the Snatch we just saw. Similar focus of keeping the bar close. This may be even more important than the Snatch as it’s more common to see less contact on the Clean than the Snatch. Continue to fight to have the bar stay close and slide up the legs to perform the pull!.
COMPETE | PART 2
3-4 SETS (Time)
50 Double Unders
50′ Handstand Walk*
*Must Perform 25′ Increments
-Rest 1:1 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | Keep every pace fast. The key here is urgency. Try to get a faster cycle rate on the wrist for the Double Unders. Then try to get immediately into the Handstand Walk. Goal is unbroken for both sets of 25′. If this is a hard movement for us then focus on two big sets to complete 25′. Rest should match the time it takes to finish each round. There may be drop off and therefore rest may get longer but that’s ok because our focus is speed today!