Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Push Press (3×3)
GOAL: STRENGTH | RPE 8 | Still going up with our RPE. This should feel fairly heavy with some grind but not to failure. We are starting to get into significant jumps in loading here as the total volume has decreased. (total of 9 reps compared to last weeks 16 rep total).
COMPETE | PART 2
FOR TIME (Time)
15-15-15
Cal Row
3-6-9
Power Clean and Jerk (135/95)*
3-2-1
Rope Climb
(Score is Time)
GOAL: METCON | RPE 9 | Don’t come out too hot. This should start off feeling like a RPE 8, towards the end will feel like an 8-9. Goal is very uncomfortable row, but not sprint. Strong technique on the clean and stronger finish/lockout on the jerk. Most likely will be quick singles but can be cycled if the capacity is there and if it doesn’t slow us down in later rounds. Think fast but controlled ascent and descent on the rope. We want to be efficient and not waste any energy on these so that we can move faster in the later rounds, especially on the clean and jerk as the reps go up.