Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
COMPETE | PART 1
3 SETS
3 Hang Power Snatch*
*Below Knee
Into…
3 SETS
1.1 Power Snatch*
*Cluster Snatches are 2 reps total with :10-:20 rest between reps
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This is a focused Olympic lifting piece that builds from hang positioning into controlled, powerful singles. Use the below-knee hang work to reinforce bar path and timing, stay patient but aggressive through extension. When moving into the cluster reps, quick reset between each lift to maintain precision and speed under fatigue. The goal is technical consistency across all reps, not max loading.
COMPETE | PART 2
AMRAP x 8 MINUTES (AMRAP – Reps)
1-2-3-and so on…
Squat Clean (115/75)
2-4-6-and so on…
Lateral Burpee Over Bar
(Score is Total Reps)
GOAL: METCON | RPE 9 | This one’s a burner: lightweight barbell cycling and burpees that escalate fast. Start at a controlled pace for the first 2-3 rounds, then settle into a sustainable rhythm as the reps climb. Squat cleans should be quick singles or small sets with tight form, while burpees stay smooth and relentless. Efficiency and breathing will be key… move with urgency, but don’t redline too early or the back half will hit like a wall!