Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
2-3 SETS (Weight)
3 Position Snatch Pull (85-95%)*
*Above Knee
+
Below Knee
+
Floor
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is to go with our deload on the Oly Cycle today. Focus on perfect positions from each starting position. Where the bar passes up the body should be very similar. Practice keeping the bar close for each rep even when we go from the floor. This is an RPE 7 so we should be able to show control throughout the set.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
10 Handstand Push-Up
20 Alt. Pistols
3 Rope Climbs*
*Option for 1-2 Pegboard Ascents
(Score is Time)
GOAL: METCON | RPE 8 | Ultimate goal is negative splits. Consistent effort is the low end here. Start at a moderate pace and then work to pick up the pace each round. We should be able to perform the HSPU and Pistols unbroken and nonstop. Then be smart about pacing on the Rope Climb. We want as little rest as possible but again be able to pick up the pace in the later rounds. Do your best to leave a little in the tank the first 2 rounds and then push it hard on the next two rounds.