Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Push Press (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Push Press
)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Focusing on pushing overhead with intent in our Push Press today. We’re looking at about 5-7 sets, with enough time to rest between sets and build with control. This should feel challenging but crisp, really focusing on transferring power from the hips through the shoulders into the press overhead. Some grind is okay, but absolutely no misses or turning these into jerks. You should finish feeling like you’ve got a little left in the tank.
COMPETE | PART 2
EVERY 3:30 x 4 SETS (Time)
9/9 Hang DB Snatch (50/35)
6 Alt. Devil’s Press
3 Wall Walks
*Rest w/ Time Remaining
(Score is Slowest Set)
GOAL: METCON | RPE 8 | Really going to test that shoulder stamina today. Looking for about 2-2:30 of work each round. With the rest being just enough time to recover and repeat our effort. Focus on smooth snatches, then setting into a pace for the Devil’s Press. Finally we’re here to test our wall walks under fatigue. Push hard but aim to stay consistent across all 4 rounds.