Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Weight)
3 Squat Snatch from Blocks at Mid Thigh*
*Perform at Moderate-Heavy Loading (~70%)
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a technical lifting piece focused on speed, precision, and confidence in the receiving position. The block start from mid-thigh removes the pull from the floor, forcing you to emphasize bar speed and aggressive turnover under the bar. At ~70%, the load should feel challenging but allow you to stay crisp and consistent across all sets. Think of each rep as practice for dialing in balance, timing, and commitment to the squat catch… move with intent and don’t rush through the setup.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
6 Shuttle Runs
6/6 Single Arm DB Snatch (50/35)
6 Burpees Over DB
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This AMRAP is a fast-moving triplet that combines engine, power, and grit. The shuttle runs should be quick but efficient, think fast turnover and tight turns without burning out. On the DB snatches, alternate arms smoothly with consistent mechanics; aim for unbroken sets to keep transitions tight. Burpees over the DB are where fatigue sets in, keep your rhythm steady, stay low, and avoid long pauses between reps. The key to a strong score is minimizing rest time and holding a repeatable pace across all 12 minutes.