Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Weight)
1 Snatch Pull
+
1 Power Snatch
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This complex is all about reinforcing a strong bar path and transferring that power directly into the power snatch. The snatch pull should be aggressive and tall, drive through the legs, extend fully, and keep the bar close to the body with elbows high. Carry that same timing and speed into the power snatch, focusing on a sharp turnover and stable lockout. Loading should feel challenging but allow for perfect positions; no grinding or catching too deep. Treat each set as a chance to refine mechanics and build confidence under moderate fatigue.
COMPETE | PART 2
AMRAP x 10 MINUTES* (AMRAP – Reps)
2-4-6-and so on…
Snatch (185/135)
*100m Run** after each round (Run counts as 1 Rep)
(Score is Total Reps)
GOAL: METCON | RPE 9 | This ascending ladder is a heavy, fast-building test of barbell power, grit, and smart pacing. The snatches are loaded, so every rep needs full commitment, brace hard, keep the bar close, and drive through the floor. Early on, hit confident singles with quick resets; as reps climb, focus on smooth mechanics and avoid rushed, sloppy pulls. The 100m run acts as built-in pacing, treat it as controlled but urgent, using it to settle your breathing without losing intensity. This workout rewards athletes who stay technically sharp under fatigue and keep transitions tight as the reps grow.