Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Clean Pull from Blocks (100-105%)* (3 Rounds for weight)
3×3
*Below Knee
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Similar idea here as the Snatch Pulls we did earlier in the week. Make sure to set up below the knee. Focus on keeping the knees back. Again we want to make sure we still keep the bar close and maintain contact high in the hips for the Clean pull.
COMPETE | PART 2
2-3 SETS (No Measure)
18/15 Cal Ski
-Rest :30-
8-10 Bar Muscle Up
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 8 | One more bump up in our Ski and BMU progression. Focus on keeping our volume in control. We have a lot of bar work tomorrow in the NCFIT workout. The focus should be hard pace on the Ski and then unbroken on the BMU. Two sets is ok but not ideal. If we have a third set in us and we can maintain the quality and not burn out before tomorrow then go for it.