Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (EVERY 2:00 x 4 SETS*
3 Power Snatch**)
*Build to a Moderate Loading
**Option for Touch-and-Go or Quick Singles
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a controlled lifting piece focused on precision and barbell speed. Build each set to a challenging but technically sound weight, one you could confidently hit for all 3 reps without rushing the bar path. Whether you choose touch-and-go or quick singles, keep footwork consistent and finish each lift strong overhead. Aim to make each set look as crisp as the last, even as the loading increases.
COMPETE | PART 2
EMOM x 15 MINUTES (No Measure)
MIN 1 – 10 Crossover Double Under
MIN 2 – 8/8 Single Arm DB OH Walking Lunge (50/35)
MIN 3 – 6 Box Clear Overs (24/20)*
*Full Jump Over Box
(No Measure)
GOAL: METCON | RPE 7 | This EMOM balances skill, stability, and explosive effort across each minute. Start each round with controlled crossover dubs, working speed and precision. The DB overhead lunges challenge shoulder stability and midline control keep the lockout strong and unbroken for each arm. Finish the round with box clear overs, treat these like mini sprints with clean landings. The goal is consistency and composure while under light fatigue.