Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Hang Snatch (4-5 SETS
2 Hang Squat Snatch
)
*Perform at Moderate-Heavy Loading (~80)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This snatch session emphasizes precision and speed under moderate-heavy loading. The hang position demands control through the pull, stay patient, keep the bar close, and focus on strong leg drive before dropping under with confidence. At ~80%, every rep should feel deliberate but powerful; fight to maintain bar path and balance rather than chasing numbers. Reset your grip and breathing between reps to ensure each lift meets the same technical standard. The goal here is to move like it’s heavy but make it look smooth!
COMPETE | PART 2
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
GOAL: METCON | RPE 9 | This Open classic hits the trifecta: grip, core, and barbell cycling. Toes-to-bar will tax your midline early, so break sets strategically before grip fatigue sets in. Move efficiently through the deadlifts with small touch-and-go sets, keeping tension without redlining. The snatches are light but deceptive; stay smooth and consistent with bar path rather than muscling reps. Keep transitions sharp and minimize rest between movements… the best scores come from staying moving the entire 9 minutes while managing grip and breathing!