Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Weight)
3 Squat Snatch from Blocks at Above Knee*
*Perform at Moderate-Heavy Loading (~70-75%)
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This barbell piece is about refining precision and confidence in the receiving position at moderate-heavy loading. Starting from blocks above the knee eliminates the pull from the floor and forces you to emphasize speed, timing, and an aggressive punch under the bar. At ~70–75%, the weight should feel challenging but still allow for crisp, repeatable reps across sets. Treat each lift as practice for consistency. Set up deliberately, move with intent, and commit to catching solid in the squat every time.
COMPETE | PART 2
FOR TIME (Time)
10 Squat Snatch (60%)
(Score is Time)
GOAL: SPRINT | RPE 9 | This is a short, sharp barbell test designed to be heavy enough to challenge but light enough to move fast. At ~60%, the weight should allow for touch-and-go sets. Unbroken is possible for some of us advanced barbell cyclers. Aim for unbroken and if you break immediately on the bar for another set or quick singles. Keep bar path tight, and commit to fast, strong catches in the squat. The goal is to stay aggressive and efficient. This workout should feel like an all-out sprint with the barbell!