Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Hang Power Snatch*
*Above Knee
Into…
3 SETS
2 TnG Power Snatch
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Start with snappy hang power snatches to dial in bar path, vertical extension, and fast turnover. Then transition into touch-and-go reps to practice barbell cycling with fluidity and tension control. Keep movement crisp, avoid rushing the TnG and prioritize quality over load. This combo builds confidence in hitting positions while under light fatigue and reinforces consistency for higher-rep metcons.
COMPETE | PART 2
3-4 SETS (No Measure)
6-8 Strict Pull-Ups
-Rest :30-
8-10 DB Bent Over Row (Athlete Choice)
-Rest :30-
10-12 Ring Rows*
*Feet elevated optional
(No Measure)
GOAL: ACCESSORY | RPE 6 | This is your classic vertical + horizontal pulling accessory circuit, targeting the upper back and grip. Use strict pull-ups to lead with strength, then go right into rows to add controlled volume and stability. Rest is short but purposeful, enough to shake out tension without losing quality. Stay strict and smooth throughout. Ideally unbroken but if strict pull-ups break down early, scale with a band or reduce reps to maintain unbroken. Choose DB weight that challenges but doesn’t compromise range or positioning.