Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Bench Press (2×2)
GOAL: STRENGTH | RPE 9 | Similar focus as the Push Press, heavy doubles with optimal technique. Don’t let form get sloppy, rest enough between sets. Remember at our RPE 9 we are pushing against near max effort in loading (Highly recommend a spotter here)!
COMPETE | PART 2
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
2 Strict Muscle-Ups
20 Sit-Ups
250/200m Row
(Score is Rounds + Reps)
GOAL: METCON | RPE 7 | Smooth sustainable pace, keep the row at a 70-75% effort if we need more work on the Strict RMU, 75-80% if we are stronger with this movement. We should have minimal rest in transitions. We are working our Strict Muscle Up capacity while under mild fatigue. The Sit-Up volume will tax the midline but should allow for us to maintain our steady pacing.