Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
2-4-6-8-10*
DB Box Step-Overs (50/35)(20)
*25′ Handstand Walk after each set
(Score is Time)
GOAL: METCON | RPE 8 | A mix of grit and skill, this workout is going to hit legs and upper body endurance, our focus is the Handstand Walk. The step covers will challenge your midline and spike your heart rate. Handstand Walks will feel tougher as fatigue sets in, so stay composed, confident, and smooth. Since the step over reps increase each round, don’t rush through them. Save energy to keep your handstand walks consistent. Whether fast or steady, maintaining your effort on the HSW each round is a big win today!
COMPETE | PART 2
4 SETS (Weight)
Above Knee Hang Power Clean
+
Below Knee Power Clean
+
Power Clean
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a technical strength piece focused on building clean proficiency and power through each of the segments of the pull. Take your time to dial in form on every rep, control the bar on the hang positions and fire fast but smooth into the full power clean. Although we always want to be fast on our Oly lifts, today isn’t about speed but precision. Treat each set like a chance to reinforce perfect positions.