Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS (Weight)
1 Hang Snatch High Pull
+
1 Hang Squat Snatch
**Perform at Heavy Loading (~88-90%)
(Score is Weight)
GOAL: STRENGTH | RPE 9 | This heavy snatch complex is all about precision, timing, and also important is commitment under load. The high pull primes you to stay vertical and aggressive through the extension, setting up a clean bar path into the full hang squat snatch. At 88–90%, weights will feel demanding, patience and balance through the pull are crucial to avoid chasing the bar forward. Focus on speed under the bar, solid footwork, and locking out strong in the catch. Each set should be approached like a max-effort lift: full focus, clean execution, and no wasted movement!
COMPETE | PART 2
4 SETS (Time)
200m Row
10/10 Single Arm DB Push Press (50/35)
10 Power Clean (115)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | This conditioning piece blends explosive barbell cycling with pressing stamina and aerobic grit. The 200m row should be aggressive without redlining too early, then move immediately into the DB push presses with clean mechanics and unbroken reps, using a strong dip and drive to save the shoulders. The power cleans are meant to be snappy and efficient, touch-and-go if you can maintain rhythm and grip, or quick small sets if grip starts to fade. Use the 2:00 rest to bring your heart rate down and reset; each round should be attacked with the same intensity and precision as the first.