Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 10 MINUTES* (Weight)
3 TnG Power Cleans
*Moderate across all Sets
(Scores is Weight)
GOAL: STRENGTH | RPE 7 | This is a moderately heavy EMOM focused on barbell cycling and clean technique under fatigue. Reps should be touch-and-go but controlled, don’t rush the bar path or let it bounce away from you. The goal is consistency across all 10 sets, so choose a weight you can move with strong positioning and speed. If you’re feeling taxed by the end but still maintaining solid form without sloppy reps, you nailed it today!
COMPETE | PART 2
FOR TIME (Time)
21-18-15
Calorie Row
12-9-6
Power Clean (135/95)
(Score is Time)
GOAL: METCON | RPE 9 | Moderately sprinty. This one is all about pushing through barbell fatigue. Start with a strong but steady row… on descending rep schemes like this, avoid redlining too early. Quick singles or small Touch-and-Go sets on the Power Cleans will go a long way, especially as the reps drop. Stay sharp on transitions and push to accelerate into the final round!