Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (ON A 10:00 RUNNING CLOCK
Build to a Heavy 3-Rep TnG Power Snatch)
(Score is Weight)
GOAL: RPE 9 | Goal is to be able to finish heavier than last week where we went for 5 reps. No pausing on the ground but you may hold at the hips. Focus on a strong regrip into the hook grip so we aren’t burning energy trying to hold and regrip. Think about keeping the chest tall as we go for the touch on the ground instead of turning this into too much of a hinge movement.
COMPETE | PART 2
EMOM x 12 MINUTES (No Measure)
MIN 1 – 15/12 Cal Ski
MIN 2 – 8 Power Snatch (135/95)
MIN 3 – Rest
(No Measure)
GOAL: RPE 8 | We are working quick singles under shoulder fatigue. Goal is to mimic the lat pulling motion of the BMU with the Ski and go into the Snatches. Ski should be a hard and very uncomfortable pace. We want to be able to perform all our snatches fast with quick grip on the bar. Focus on staying close to the bar on every drop keep the shins close and ready to go for the next rep as you move through the minute.