Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a 3- Rep Mod-Heavy Front Squat
)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This is a pure strength test aimed at moving a challenging but repeatable load. Take 4-6 progressive working sets within the 15-minute window, building steadily to a 3-rep that feels heavy yet technically solid. Focus on bracing, consistent depth, and driving explosively out of the bottom without letting your chest collapse. Avoid grinding to failure, the goal is to hit a clean, confident triple that leaves you with just a little left in the tank.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Reps)
4-6-8-10- and so on…
Cal Row
DBL DB Hang Clean and Jerk (50/35)
(Score is Total Reps)
GOAL: METCON | RPE 9 | This ascending ladder is designed to get nasty fast, with rowing output and dumbbell cycling compounding each round. The row calories should be hit at a strong but sustainable pace, avoid blowing up early since volume climbs quickly. On the DB hang clean and jerks, efficiency is key: keep a steady rhythm to manage grip and shoulder fatigue. Break sets before failure and aim for smooth, repeatable movement, your score will come from maintaining composure as the reps build!