Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 10 MINUTES* (Weight)
1 Power Clean + 1 Hang Power Clean
*SETS 1&2 — Light
SETS 3&4 — Light-Moderate
SETS 5&6 — Moderate
SETS 7-10 — Moderate-Heavy
(Score is Weight)
GOAL: STRENGTH | RPE 7 | We’re looking for a controlled technical build-up, demanding precision as the load increases. Focus on perfect execution for both cleans in each minute. Think about using the earlier, lighter sets to refine your movement. When the weight gets heavier, choose loads you can consistently hit with strong, clean reps, even as fatigue sets in. The goal is consistent quality under increasing intensity, not maxing out.
COMPETE | PART 2
EVERY 4:00 x 4 SETS (Time)
15/12 Cal Bike
6 Power Clean (135/95)
30′ Handstand Walk
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | We’re challenging your conditioning and gymnastic skill under fatigue. Hit the bike aggressively to bank time for the barbell and handstand walk. Aim for quick, short touch-and-go sets or fast singles on the power cleans, just keep moving and save a little gas for the HSW. Stay composed while upside down, keeping the handstand walk smooth and steady to finish strong and avoid failed reps. Move with urgency to earn as much rest as possible before the next round.