Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Bench Press (3×3)
GOAL: STRENGTH | RPE 8 | Similar focus on Push Press. we are getting after much heavier loads, still should have a confident 2 reps in reserve. This means we won’t fail lifts and can still move and grind it out but without technical breakdown!
COMPETE | PART 2
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
16 Alt. DB Snatch (50/35)
25′ Handstand Walk
-Rest :30-
(Score is Rounds + Reps)
GOAL: METCON | RPE 7 | Keeps the focus on speed, rhythm, and efficiency, not survival. This should be steady with controlled pacing each round but fast rounds. Unbroken on the DB Snatches and confident Handstand Walks. Use the 30 sec rest to get your breathing back down to keep the rounds consistent without hitting that redline. Keep the transitions as smooth as possible ideally being able to go into the Handstand Walks right after the snatches to maximize the work in the 10 minutes, but remember this is an RPE 7 so quality matters as well!