Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Clean (EMOM x 10 MINUTES
3 Power Cleans*)
*Build across sets or stay at moderate-heavy
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a technical lifting EMOM designed to sharpen your clean mechanics under moderate fatigue. Focus on fast, clean positions and consistent bar speed, these should singles. You can build across sets if you’re moving well but be honest with yourself on your form. the priority is on mechanics, not maxing out. Stay dialed in from rep one, three clean reps every minute will sneak up on you if you’re not focused.
COMPETE | PART 2
FOR TIME (Time)
21-18-15
Calorie Bike
Bar-Facing Burpees
(Score is Time)
GOAL: SPRINT | RPE 9 | Our week will start with this banger. Sprint style, this is meant to hurt… it’s short, intense, and all about pushing your engine. Go hard on the bike but pace just enough to keep your bar-facing burpees smooth and unbroken. The descending reps will help mentally, but the intensity should build each round. Focus on fast transitions and staying consistent on your burpee rhythm. Try to find that redline and hold it!