Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (5-3-1
Power Snatch*
)
*Build to a heavy single (Must perform Touch and go on the set of 5 and 3)
-Rest 2-3:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Building up to a heavy single today but not aiming for a 1 rep max, nor are we looking for any misses. All makes today. We are going to perform the previous sets as Touch and Go. You may pause Overhead or at the hips but not at the ground. Increase the weight each round and then work to that heavy single.
COMPETE | PART 2
AMRAP x 10 MINUTES (AMRAP – Reps)
1-2-3-4…and so on
Power Snatch (155/105)
Bar Muscle Up
(Score is Total Reps)
GOAL: METCON | RPE 7 | Smooth consistent pace here. Focus on quick singles but repeatable effort. We want to focus on moving non stop as much as possible and being able to hit big sets of the Bar Muscle Up even in the later rounds.