Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Pause Power Clean*
*Pause Below Knee on every rep
Into…
3 SETS
1.1.1 Power Clean*
*Cluster Cleans is 3 reps total with :10-:20 rest between reps
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Continuing on building power and precision under moderate-to-heavy loading. Use the pause below the knee to reinforce strong positions and patience in the pull. When transitioning to cluster cleans, treat each rep like a single…reset your grip and setup to ensure a powerful, clean lift every time. The short rest in the cluster is meant to keep intensity high while maintaining solid mechanics.
COMPETE | PART 2
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
GOAL: METCON | RPE 9 | This is a popular throwback Open test that rewards pacing and movement efficiency. Break the Toe to Bar and Wall Balls early to avoid redlining and grip fatigue before the Power Cleans and RMU. Plan for small, quick sets or singles on the Cleans to keep moving without blowing up. Most of us should make it to the RMU. Here we want to stay composed and chip away…success here depends on smart pacing in the early rounds!