Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Weight)
1 Above Knee Hang Squat Snatch
+
1 Below Knee Hang Squat Snatch
*Perform at Heavy Loading (~80-82%)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This snatch complex is designed to refine speed, precision, and stability under heavy load. The above-knee position forces an aggressive pull and quick turnover, while the below-knee start demands patience and control through the first pull. Focus on maintaining bar proximity, staying balanced over midfoot, and punching aggressively into the catch. At 80–82%, weights should feel challenging but not compromising; every rep should look intentional, not forced. Treat each lift as a chance to refine previous weeks perfect mechanics while under pressure.
COMPETE | PART 2
AMRAP x 15 MINUTES (AMRAP – Reps)
3-6-9-and so on…
Wall Balls
Burpees Over Wall Ball
Toes to Bar
(Score is Total Reps)
GOAL: METCON | RPE 9 | This escalating AMRAP builds quickly into a shoulder, midline, and engine test. The early rounds will feel manageable, but the volume ramps fast. Unbroken on the wall balls . The burpees over the wall ball will present a new challenge. Be very intentional to sustain the jump over to keep them smooth and rhythmic. avoid sprinting the small sets so you can sustain effort as reps climb. This should allow the us to move directly to the toes-to-bar. Aim for big sets or unbroken but not to failure to prevent long pauses. We want steady, controlled movement with minimal downtime… success here comes from pacing discipline and clean transitions as fatigue compounds!