Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Pause Power Snatch*
*Pause Below Knee on every rep
Into…
2 SETS
3 TnG Power Snatch
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Starting again with another technical snatch piece focused on reinforcing strong positions and bar path awareness. Use the pause below the knee to build tension and control off the floor, don’t rush through it. Once you move to the touch-and-go reps, carry that same discipline into smooth cycling. Prioritize consistency and speed under control over chasing heavier loading.
COMPETE | PART 2
3 SETS (Time)
500m C2 Bike
-Rest :30-
10 Power Snatch (95/65)
-Rest :30-
50′ Handstand Walk
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 8 | Each set is a controlled sprint with just enough rest to maintain intensity. Push your pace on the bike, but stay smooth to avoid blowing up for the barbell. Aim for quick, efficient snatches. Ideally unbroken or 2 quick sets depending on grip and control. Approach the handstand walk with composure under fatigue… breathe, reset, and commit to consistent sets across all 3 rounds.