Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (Weight)
2 Front Squat
+
1 Jerk
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Building on our Jerk progression, we are taking away one front squat. Goal is to be able to load more weight for our working sets than we did last week if possible. Make sure we are making our lifts and feeling strong on our Jerk. We should feel strong in the catch as we punch and receive the bar in the split.
COMPETE | PART 2
3 SETS (AMRAP – Reps)
Max Bar Muscle Up*
*Not to failure
-Rest 2:00 b/t Sets-
(Score is Total Reps)
GOAL: RPE 9 | Goal here is to perform your biggest but smoothest set but not going to failure. You should feel like you could maybe get 1 or 2 more reps and call it there. Goal would be to do your best to repeat this effort or come close to it. Make sure we are getting enough shoulder stretches, also make sure not to rip hands. Again we are chasing a solid set here with no sloppy movement!