Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Weight)
3 SETS
3 Hang Power Clean*
*Below Knee
Into…
3 SETS
1.1 Power Clean*
*Cluster Cleans is 2 reps total with :10-:20 rest between reps
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This clean complex is all about reinforcing strong positioning from the hang and building barbell confidence. Focus on staying balanced and tight during the below-knee hang reps, finishing each lift with an aggressive pull and clean catch. The cluster cleans are about holding form under fatigue, reset your feet and grip each time for clean, composed singles. Aim for consistency and bar speed rather than chasing heavy weight.
COMPETE | PART 2
FOR TIME (Time)
21-15-9
Cal Ski
Power Clean (135/95)
(Score is Time)
GOAL: SPRINT | RPE 9 | This one is a fast and gritty sprint with escalating fatigue on the barbell. Push hard on the ski without blowing up, and stay composed through transitions. Power cleans should be quick singles or manageable touch-and-go sets early on, with a push to finish strong in the round of 9. Aim to stay moving the entire time; smart pacing in round 1 sets up a strong closing kick!