Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (3-2-1*)
*Build to a heavy single (Must perform Touch and go on the set of 3 and 2)
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Similar to last week but with heavier loading. We are again Touch and Go-ing our first two sets and finishing with that heavy single. This is NOT a 1RM, no misses!
COMPETE | PART 2
1 SET (AMRAP – Reps)
Max Touch and Go Power Snatch (135/95)
-Rest :30-
Max Unbroken Bar Muscle Up
(Score is Total Reps)
-Rest 3:00 b/t Sets-
FOR TIME (Time)
Power Snatch* Reps from Set 1
BMU Reps from Set 1
*Perform Quick Singles
(Score is Time)
GOAL: METCON | RPE 9 | This not RPE 10. We should not be going to failure. You should have 1-2 Reps in reserve. We are working the grip here to get familiar with bigger sets. In the first part, we are performing touch and go Power Snatches. Make this an honest set of nonstop reps. Then a quick shake out for :30, and an unbroken nonstop set of BMU (continuous movement, no resting at the top). In the second portion we are performing the reps from the first part for time. The Power Snatches MUST be performed as quick singles. Unbroken or as needed to get the BMU done as quickly as possible.