Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Hang Snatch (3-3-2-2)
GOAL: STRENGTH | RPE 8 | This is a technical strength piece designed to test confidence and speed under the bar. Build steadily across sets, with the doubles pushing you toward heavier, more demanding weights but not a 2RM. Focus on bar path and speed under the bar without rushing the pull, but commit to a strong, aggressive catch in the bottom. Keep loading challenging but crisp; the goal is quality heavy lifts, not grinding through missed positions!
COMPETE | PART 2
FOR TIME (Time)
9-6-3
Snatch (185/135)
Burpee Box Jump Over (30)
(Score is Time)
GOAL: SPRINT | RPE 10 | This is an all gas, no brakes sprint workout where barbell efficiency and mental grit are everything. The snatches are heavy enough to demand respect and focus. Commit to singles or very small sets, resetting quickly between reps to keep moving. Burpee box jump overs should be fast and relentless; don’t waste time standing over the box, just fall into a rhythm and keep the turnover high. The workout is short, painful, and designed to leave nothing in the tank… push through the discomfort and empty the clip from start to finish!