Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep Power Snatch*)
*Option for Touch-and-Go or Quick Singles
(Score is Weight)
GOAL: STRENGTH | RPE 9 | This is your chance now to put the past few weeks of snatch work to the test. Build smart over 4-6 working sets, starting moderate and increasing only if technique stays sharp. Whether you go touch-and-go or quick singles, aim for clean reps with consistent footwork and bar path. Ideally no misses today, focus on execution and confidence under the bar!
COMPETE | PART 2
“CF GAMES IE9” (Time)
“RUNNING ISABEL”
5 ROUNDS FOR TIME
200′ Run*
6 Snatches (155/105)
*Option to perform 4 Shuttle Run (25′ down + 25 back)
(Score is Time)
GOAL: SPRINT | RPE 9 | A fast, gritty couplet where efficiency on the barbell is the deciding factor. Push the pace on the runs, but avoid sprinting so you can attack the snatches with intent. Singles will be the go-to for most at this weight, keep your setup fast and minimize time standing over the bar. Each round should feel like a push, so manage breathing and grip to stay consistent all 5 rounds.