Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (EMOM x 10 MINUTES*
3 TnG Power Snatch)
*Moderate across all Sets
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Today is about dialing in barbell cycling and consistency. These snatches should feel crisp and fluid, not rushed. Focus on positions and bar path, especially in the transition from the floor to the hips. Aim to maintain the same load across all 10 sets without degrading form. If you’re feeling taxed but not sloppy by minute 10, you’re in the sweet spot!
COMPETE | PART 2
6 ROUNDS FOR TIME (Time)
12/10 Cal Ski
6 Alt. DB Hang Clean and Jerk (70/50)
(Score is Time)
GOAL: SPRINT | RPE 9 | This one is short, sharp, and packed with muscular fatigue. Ski hard but controlled, don’t blow up on round one. The DB is heavy, so move with intent and composure; a solid dip and drive will be key to staying unbroken and efficient. The goal is to push the pace in the later rounds while maintaining crisp mechanics and avoiding fatigue-induced breakdown on the DB.