Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
2-3 SETS (Weight)
3 Position Clean Pull (85-95%)*
*Above Knee
+
Below Knee
+
Floor
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Similar focus today as we saw on the Snatch Pulls. Keep the arms long and the bar close. Practice feeling and showing full command of the positions from all starts. Again we should see similar movement even with the bar coming from the floor.
COMPETE | PART 2
FOR TIME (Time)
30/25 Cal Bike
20 Toes to Bar
20 DB Goblet Alt. Lunges (70/50)
40/30 Cal Bike
30 Toes to Bar
30 DB Goblet Alt. Lunges
50/40 Cal Bike
40 Toes to Bar
40 DB Goblet Alt. Lunges
(Score is Time)
GOAL: METCON | RPE 7 | This is the NCFIT Thursday workout. Focus on moving at a consistent pace. Goal is to be able to practice big sets on the Toes to Bar while being able hold your bike pace or faster as your progress through this. Don’t come out super hot, be able to sustain these big sets throughout the workout!