Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (ON A 15:00 RUNNING CLOCK
Build to 1RM Power Snatch
)
(Score is Weight)
GOAL: STRENGTH | RPE 10 | Build to a heavy single here. Ideally no misses. Focus on practicing some deep catches in your warm-up sets. Hold the catch for 1-2 seconds in your earlier sets to get the body ready for a deep receiving position but also to get ready to move under the bar.
COMPETE | PART 2
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
GOAL: METCON | RPE 10 | We’ve made it folks. Time to put all that Snatch and Bar Muscle Up work to the test here. Goal in this workout is quick singles all the way through on the snatches with 1-2 sets to get through the BMU but ultimately smart breaks to preserve grip. Focus on quick transitions from barbell to rig. We want close to a sprint and consistent effort as possible. Move fast but don’t redline especially for rounds 11 and 9, heavy foot on the gas for round 7, then empty the tank for round 5!