Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Hang Snatch (3 SETS
1 Hang Squat Snatch)
**Perform at Very Heavy Loading (~92-95%)
(Score is Weight)
GOAL: STRENGTH | RPE 9 | This is a heavy, high-focus single each set. Take your warm-ups seriously and build slowly to your working weight before the three working sets begin. The goal is to commit to perfect positioning: patient pull from the hang, vertical drive through the legs, and fast turnover under the bar. At ~92–95%, every rep should be very intentional, no chasing, no muscling, no grinding. Rest 3:00 or more between attempts if needed and treat each lift like a max-effort skill: calm setup, powerful finish, stick the catch!
COMPETE | PART 2
AMRAP x 8 MINUTES (AMRAP – Reps)
7 Shoulder to Overhead (155/105)
28 Double Unders
(Score is Total Reps)
GOAL: SPRINT | RPE 9 | This is the Thursday NCFIT Workout. This short AMRAP is meant to feel fast and uncomfortable. The barbell should be a weight you can cycle unbroken. Double unders are your chance to breathe and reset rhythm, so relax your hands and keep the rope path smooth. The key is staying composed through shoulder fatigue and minimizing transition time, quick back to the bar, quick back to the rope. Pace just under redline for the first 5–6 minutes, then send what’s left in the last 90 seconds!