Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Weight)
3-Position Squat Snatch*
*Above Knee Hang + Below Knee Hang + Floor
(Score is Weight)
GOAL: STRENGTH | RPE 6 | This is a technical barbell piece meant to be light and position-focused rather than a strength test. Use the positions to dial in balance, tension, and bar path before accelerating through the pull. Stay patient off the floor, then commit to speed under the bar on the squat. The goal is crisp, repeatable reps, think of this as practice for movement quality, not a chance to load heavy.
COMPETE | PART 2
3 SETS (Time)
20 Alt. DB Snatch (50/35)
20 DBL DB Box Step Over (20)
20 GHD Sit-ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This conditioning piece mixes hinging, leg drive, and midline volume for a steady, grindy effort. Aim to move smoothly through the DB snatches, alternate arms without pausing to keep the rhythm. The double DB box step overs will spike the legs and heart rate, so stay deliberate and use efficient footwork. GHD sit-ups will tax your core, keep a consistent cadence without blowing up. The 2:00 rest should allow you to reset and hit each set at a steady, repeatable pace.