Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Hang Snatch (ON A 15:00 RUNNING CLOCK
Build to a 1RM Hang Squat Snatch)
GOAL: STRENGTH | RPE 10 | This is your max lift to wrap up our testing week, so treat the full 15 minutes like a structured progression. Open with several smooth warm-up sets to dial in timing, bar path, and footwork before getting into heavier attempts. As loading increases, prioritize balance and patience through the hang, stay connected to the bar, finish your pull, and commit aggressively under the bar. Rest 2-3 minutes between heavier lifts to ensure you can really get after the final attempts. Your final attempts should be heavy, technical but aggressive and confident!
COMPETE | PART 2
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
12/9 Cal Ski
6 Alt. DB Snatch (70/50)
3 Wall Walk
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This AMRAP is a steady but aggressive engine piece with built-in shoulder and midline fatigue. The ski should be pushed at a strong but sustainable pace, fast enough to elevate the heart rate, but not so hard that it crushes your shoulders before the wall walks. The DB snatches, though heavy, should be done unbroken; rely on hip drive to spare the upper body. The shoulders on the wall walks will start to feel heavier and heavier as this progresses, so stay smooth and disciplined,no rushing the reps, keep your midline tight, and avoid redlining before you get back to the ski. Aim to keep your pacing consistent across all rounds, finding a repeatable rhythm that allows you to stay moving the entire 15 minutes!