Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Weight)
2 Squat Snatch from Blocks at Below Knee*
*Perform at Moderate-Heavy Loading (~75-80%)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This snatch variation is designed to sharpen pulling mechanics and confidence under moderate-heavy loading. Starting from blocks just below the knee forces you to stay patient through the first pull, keeping the bar close and maintaining tension before exploding through the hips. At 75-80%, the weight should feel heavy enough to demand focus but still allow for technically crisp doubles. Each set should be approached with intent: reset your feet, breathe, and treat every rep like a heavy single to reinforce quality under fatigue.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
20 Wall Balls (20/14)
15 GHD Sit-Ups
10 Alt. DB Snatch (70/50)
(Score is Time)
GOAL: METCON | RPE 8 | We’re blending conditioning, midline volume, and heavy DB cycling for a gritty grind. Wall balls should be tackled in big sets, ideally unbroken or split once quickly to keep transitions fast. The GHD sit-ups will tax your core; move at a steady cadence so you don’t blow up before the snatches. The heavy DB snatches are where things get real… alternate smoothly, use your hips aggressively, and aim for unbroken reps each round. Consistency and quick transitions will separate scores here; stay aggressive but composed to keep the pace each round fast and consistent!