Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Segment Power Clean*
*Segment Clean is Pause Below Knee + Pause Above Knee on every rep
Into…
2 SETS
3 TnG Power Clean
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Similar to yesterday: technical strength, strong positions and bar path control. Use the segment power cleans to dial in patience off the floor, balance through the pull, and speed through extension. Once you transition to the Touch-and-Go sets, carry that same positional discipline into smooth cycling. Stay controlled and consistent, today is about clean, crisp reps over heavy loading.
COMPETE | PART 2
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
18/15 Cal C2 Bike
3 D-Ball Over Shoulder (150/100)
50′ Handstand Walk
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This one blends engine, strength, and skill. Stay steady but aggressive on the bike, something you can hold for all 15 minutes without blowing up. The D-Ball will spike your breathing and grip; move fast but stay efficient on your pickups. The handstand walk will be the limiter for some of us, focus on composure and consistent sets. Smooth pacing early will allow you to push in the final 5 minutes, adjust to 25′ if necessary.