Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (Weight)
3 Segment Power Snatch*
*Rep 1 – Pause Below Knee + Above Knee
Rep 2 – Pause Above Knee
Rep 3 – No Pause
*Keep loading Light-Mod to Moderate across all sets
(Score is Weight)
GOAL: STRENGTH | RPE 6 | This segment snatch complex is designed to sharpen technique and reinforce strong positions without heavy loading. Use each pause to build awareness in the pull and maintain tension through the chain. Prioritize perfect bar path and speed through the middle overweight on the bar. Stay focused and crisp across all five sets…this is a tune-up, not a test!
COMPETE | PART 2
EVERY 4:00 x 4 SETS (Time)
2 Legless Rope Climb
20 Alt. Pistols
20 Alt. DB Snatch (50/35)
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This is going to get punchy! Start each round smooth and sharp on the rope climbs, minimizing wasted movement and control your descent. Pistols should be steady and balanced, breaking into quick sets if needed to keep moving. Finish each round by attacking the DB snatches with urgency, aiming to stay unbroken. You’ll earn your rest by staying focused and efficient throughout.