Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Push Press (2×2)
GOAL: STRENGTH | RPE 9 | We’re at heavy doubles! With only two sets we still want to be able to maintain our technique but really focus on force production! This is an important shift now that we have a total of 4 reps at RPE 9, we are focusing on near max effort with loading!
COMPETE | PART 2
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
200m Run
4 D-Ball Over Shoulder
2 Rope Climb
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | Goal is to maintain a consistent pace and effort throughout. It will be tempting to come out fast so have a more moderate pace to start and then sustain or increase as we move through it. The run is short so this should be a uncomfortable but repeatable. D-Ball should be smooth and basically nonstop. If we’re strong on the rope you can work on pushing to go both reps back to back. If this is a movement we struggle with more than we can focus on a quick rest between reps so as to not burnout in later rounds.