Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (Weight)
3 Segment Power Clean*
*Rep 1 – Pause Below Knee + Above Knee
Rep 2 – Pause Above Knee
Rep 3 – No Pause
*Keep loading Light-Mod to Moderate across all sets
(Score is Weight)
GOAL: STRENGTH | RPE 6 | This segmented clean complex is all about reinforcing control and precision through the lift key positions. Each pause helps dial in posture and timing, building confidence in your pull while staying active through your feet and core. Keep the weight manageable to focus on consistency and bar speed. Again, this is a technical tune-up to sharpen positions and set up for our testing next week!
COMPETE | PART 2
ON A 6:00 RUNNING CLOCK (AMRAP – Reps)
10/8 Cal Bike
5 Clean and Jerk (155/105)
8/6 Cal Bike
4 Clean and Jerk
6/4 Cal Bike
3 Clean and Jerk
Max Cal Bike in Time Remaining
(Score is Total Reps)
GOAL: SPRINT | RPE 9 | This is a fast and aggressive sprint with a strong push-pull demand. The bike should be attacked with urgency but controlled enough to transition straight into clean and jerks with purpose. Move confidently through the decreasing reps on the barbell, very likely quick singles for most of us. Once you hit the final bike, empty the tank with whatever you have left for max calories. No pacing here… just smart aggression from start to finish!