Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 ROUNDS FOR TIME (Time)
21/18 Cal Bike
15 Power Snatch (75/55)
9 Bar Muscle Up
(Score is Time)
GOAL: METCON | RPE 9 | Classic Crossfit MWG style workout. Let’s give this a hard push today with some urgency in transitioning. The bike will set the tone immediately here. This should be a hard but mostly repeated effort, don’t lose the workout on the bike. Break up snatches into big or small sets as needed. This will be pretty breezy for most of us as it is lightweight, however we don’t want to blow up on the Snatches that we are breaking down on the BMU.
COMPETE | PART 2
4 SETS (Weight)
Above Knee Hang Power Snatch
+
Below Knee Power Snatch
+
Power Snatch
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Similar to our Cleans from earlier this week: refining mechanics! Use today to sharpen your positions and movements. Focus on balance through the legs, keeping the bar close while moving smoothly from the hang to the hips, and fast crispy turnover. Loading should stay moderate to challenge technique but not compromise technique, no misses!