Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (4 SETS
3 Power Snatch)
*Moderate-Heavy across all sets
-Rest 1:30-2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Slight different from yesterday, This is a strength-focused piece with an emphasis on consistent mechanics under load. All sets should challenge your speed and precision, but you should feel in control throughout. Think strong pull, aggressive turnover, and tight receiving position. No chasing load if it compromises form, all three reps should look and feel sharp every round. Rest should be enough to maintain quality across all sets.
COMPETE | PART 2
4 SETS (Time)
12 GHD Sit-Ups
8/8 DB Snatch
-Rest 1:1 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This should be challenging but controlled. This is a little sprinty, very core driven and will challenge that midline fatigue. Each round is a quick hit to the core and shoulders. The GHD will pre-fatigue your midline, so stay braced and fluid through the DB snatches. Perform all 8 on one arm before switching, focusing on stability as fatigue builds. Aim for consistency, choose a pace you can maintain across all four rounds, aiming for clean reps and minimal rest between arms.