Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Weight)
3 Snatch Balance
+
2 Overhead Squat
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This combo is all about precision and confidence under the bar. The snatch balance should be quick, aggressive, and focused on locking in the overhead position, while the overhead squats reinforce stability and depth. Keep the loading moderate to allow for perfect mechanics and smooth transitions between movements. Treat every rep as practice for a heavy snatch catch, fast feet, tight core, and strong punch overhead.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
10/8 Cal C2 Bike
10 Hang Power Snatch (95/65)
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This is a fast, grindy 12 minutes with the grip and shoulders being the main limiter. Push a steady but aggressive pace on the bike, just under redline, so you can transition quickly to the barbell. Break the hang power snatches early into two quick sets if grip starts to fade… don’t be a hero and go unbroken if it means you’ll slow down later. Smooth cycling, crisp hips, and minimal rest between movements will keep your score high without blowing up your forearms!