Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (EMOM x 12 MINUTES
1 Power Snatch)
SET 1-4 – Moderate to Moderate+ (60-65%)
SET 5-8 – Moderate+ (65-70%)
SET 9-12 – Moderate+ to Moderate-Heavy (70-75%)
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a steady EMOM focused on consistent, high-quality snatch technique under moderate loading. Each lift should feel crisp and intentional… no rushed bar paths or lazy footwork. As weight builds, stay patient off the floor and aggressive through the pull, locking in strong overhead positions. Treat every rep like a single from a heavy session, dialing in setup and execution for maximum transfer to heavier attempts later.
COMPETE | PART 2
4 SETS (AMRAP – Reps)
1:00 Max Burpees Over Line
-Rest 1:00 b/t Sets-
(Score is Total Reps)
GOAL: SPRINT | RPE 9 | This is a pure effort sprint repeated four times, with short rest that won’t fully recover you. The goal is to attack each set with urgency, knowing that pace will naturally drop over rounds, but fight to minimize that drop-off. Stay low and efficient over the line to save time, and avoid unnecessary pauses. The last :15 of each set should be an all-out push, leaving nothing in the tank before the minute ends!