Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Clean (ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep Power Clean*)
*Option for Touch-and-Go or Quick Singles
(Score is Weight)
GOAL: STRENGTH | RPE 9 | This is the time to put all our hard work the past few weeks to your Power Clean test! Build to a challenging but clean triple over the 15-minute clock. Whether you go touch-and-go or quick singles, make sure bar speed and positioning stay sharp throughout. Start with moderate weights and take 4-6 working sets to reach your top set. You should be lifting near your limit so move with intent and confidence! Let’s finish this out with no misses.
COMPETE | PART 2
FOR TIME (Time)
21-15-9
Cal Bike
25′-25′-25′
Handstand Walk
5-4-3
D-Ball/Sandbag Clean (150/100)
(Score is Time)
GOAL: SPRINT | RPE 9 | This is a gritty sprint-style workout that blends power, skill, and grit. Come out hot but controlled on the bike, aim to push without blowing up. The HSW under fatigue will test your composure; stay smooth and steady through each 25′ segment. Sandbag cleans should be heavy and deliberate. We want quick singles with short rest. This one’s about managing fatigue and minimizing hesitation in transitions!