Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Pause Power Clean*
*Pause Below Knee on every rep
Into…
2 SETS
3 TnG Power Clean
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This piece is all about reinforcing patience and power in your clean pull. Use the pause to stay loaded through your legs and maintain a strong back angle as you drive through the floor. Once into the touch-and-go sets, shift gears and focus on fluid barbell cycling with clean footwork and timing. Think of the pause reps as your setup, and the TnG as your execution under fatigue.
COMPETE | PART 2
AMRAP x 40 MINUTES (AMRAP – Rounds and Reps)
1000m Ski
20 GHD SIt-Ups
8 Burpee Box Get Over (48/40)
20 Walking Lunges
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | This is a long, steady grinder that rewards pacing and consistency. The ski should be smooth and rhythmic—no sprinting here. GHDs and burpee box get overs will spike your core and heart rate, so break reps if needed and stay deliberate. Keep your lunges steady and breathing controlled, this is all about sustainable movement over 40 minutes, not pushing redline