Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (ON A 10:00 RUNNING CLOCK
Build to a Heavy 5-Rep TnG Power Snatch
)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Time to put a lot of our Snatch work to the test here, however we do not want to be going to failure. Build to a strong and quality 5-rep. Don’t let these get sloppy with form and cycling. Take the pause at the hips if needed before going into the next touch and go. Give yourself no more than 3-4 attempts.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
200m Run
3 Power Snatch (155/105)
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | Focus on a smooth consistent pace. We are using the run to go right into the Power Snatch. We want the Power Snatches to be quick singles. We are working on fast turnover rate with these. Think about a quick drop and then immediately get set on the bar!