Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Pause Power Snatch*
*Pause Below Knee on every rep
Into…
3 SETS
1.1.1 Power Snatch*
*Cluster Cleans is 3 reps total with :10-:20 rest between reps
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This session emphasizes bar control and speed under the bar. Use the pause below the knee to feel balanced and maintain tension, setting up a strong finish through the hips. In the cluster sets, treat each rep as a perfect single… reset your grip, breathe, and focus on a snappy turnover. The goal is to build confidence with moderate-heavy loading while keeping each lift sharp and precise.
COMPETE | PART 2
3 ROUNDS FOR TIME (Time)
20 DB Push Press (50/35)
20 GHD SIt-Ups
(Score is Time)
GOAL: SPRINT | RPE 9 | This is a short, shoulder- and core-intensive sprint. Aim to go unbroken or in 2 quick sets on the DB push press while keeping your breathing under control. The GHD sit-ups will tax your midline quickly, so maintain a smooth rhythm and avoid long breaks. Push the pace on all 3 rounds, this should be fast and uncomfortable!