Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS* (Weight)
1 Hang Power Snatch
+
1 Power Snatch
*Build to Moderate-Heavy
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This is a clean technical primer to reinforce strong mechanics before heavier snatch work later in the week. The hang power snatch should feel snappy and aggressive, emphasizing vertical drive and fast turnover, while the full power snatch lets you apply that same speed from the floor. Build gradually, choosing weights that challenge your precision without forcing you to chase the bar or get sloppy. Reset between reps, focus on bar proximity, and commit to sharp, confident catches. Each set should look crisp, smooth speed, stable lockout, and zero grinding.
COMPETE | PART 2
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
GOAL: METCON | RPE 9 | The first section should feel like a fast, aggressive sprint, attack the light snatches with quick touch-and-go or tight singles and keep the burpees smooth and unbroken in pacing. The heart rate will get a chance to come down in the 3:00 rest, so breathe deeply and get ready for a completely different challenge. The second part is all about managing bar muscle-up fatigue: small, disciplined sets will keep you moving without blowing up your shoulders. Burpees will feel heavy here, so stay consistent and avoid long pauses. This workout is a test of intensity, recovery, and gymnastics grit, empty the tank on the final round!