Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS (Weight)
1 Hang Snatch High Pull
+
1 Hang Squat Snatch
*Perform at Heavy Loading (~84-86%)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This heavy snatch complex develops power, precision, and positional control. The high pull reinforces strong extension and bar path, while the hang squat snatch challenges speed and confidence pulling under the bar. At 84–86%, the weight demands focus so commit to every lift with intent, keeping bar path tight and balance through the pull. Rest and reset between reps to ensure each one meets technical standards. This should feel heavy but crisp, quality movement over grinding.
COMPETE | PART 2
AMRAP x 8 MINUTES* (AMRAP – Reps)
2-4-6-8-and so on…
Power Clean (185/135)
*60 Double Unders after each set
(Score is Total Reps)
GOAL: METCON | RPE 9 | This is a fast, escalating test of barbell cycling and composure under fatigue. The power cleans should start steady but quickly become heavy on the lungs and grip; move with purpose but avoid early burnout. Focus on efficient barbell mechanics: strong leg drive, quick elbows, and tight reset before each pull. The double unders serve as a skill and breathing check, stay relaxed, using them as active recovery before attacking the next clean set. The workout rewards smooth transitions and consistent pacing; stay aggressive but composed as the reps climb!