Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Segment Power Snatch*
*Segment Snatch is Pause Below Knee + Pause Above Knee on every rep
Into…
2 SETS
3 TnG Power Snatch
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a technical strength piece focused on refining positions and control through the pull. Use the segment work to lock in a strong start position and reinforce balance and bar path awareness. For the Touch-and-Go sets, apply that same positional control with a bit more speed and fluidity. Prioritize quality and consistency… this is about sharpening mechanics, not chasing max load!
COMPETE | PART 2
FOR TIME (Time)
50 Cal Ski
50 Power Snatch (75//55)
(Score is Time)
GOAL: SPRINT | RPE 9 | This one is short, sharp, and high output from the start, expect it to sting. Ski with intent, think fast but not reckless and stay just below redline. The barbell is light, but just enough loadingto demand focus on your sets. Think big, quick touch-and-go sets while staying sharp for efficiency on your breathing and grip but move with urgency!