Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Snatch Pull from Blocks (100-105%)* (3 Rounds for weight)
3×3
*Below Knee
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Make sure we are setting up below the knee with the start of the bar. We are focusing on getting the legs involved more. This can be tricky for some starting with the quads and hamstrings loaded together. Make sure we have the knees back instead of forward and don’t push the bar forward as we drive up and off the blocks!
COMPETE | PART 2
Metcon (No Measure)
3 SETS
5:00 C2 Bike*
*Perform at 85% of Avg Watt
-Rest 2:00 b/t Sets-
Into…
2 SETS
2:00 C2 Bike*
*Perform at 95% of Avg Watt
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | Focus today is building power in different time domains. We want the longer time domain at a high effort with short rest. Goal here is to basically stay at a consistent hard effort and the rest is to basically come up for air before we dive back in! The second part of this is higher output which is why we have the longer work to rest ratio! Focus on really reaching into that uncomfortable pace!