Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Thruster (ON A 15:00 RUNNING CLOCK
Build to a 3-RM Thruster)
GOAL: STRENGTH | RPE 10 | Raw strength and grit test that combines leg power, core stability, and overhead endurance… this is what we’ve been working hard on these previosu weeks! Take 3–4 warm-up sets to build into your working weight, then start tracking your attempts as the clock runs. Focus on maintaining clean mechanics under load, drive hard through the legs, keep elbows high, and stay composed as fatigue builds between reps. Rest 2-3 minutes between heavy attempts to maximize recovery and focus. Your final lift should feel heavy and challenging, but still technically sharp to avoid grinding or press-outs. If we get enough leg power we can have a much stronger punch to finish strong and with a new PR!
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Reps)
2-4-6-and so on…
Alt. DB Snatch (50/35)
1-2-3-and so on…
Thruster (135/95)
1-2-3-and so on…
Bar Muscle Up
(Score is Total Reps)
GOAL: METCON | RPE 9 | This ascending ladder is a perfect mix of power, skill, and pacing discipline. The DB snatches will elevate your heart rate early, stay efficient with hip drive and minimize time on the ground. As thruster reps climb, focus on smooth barbell cycling and controlled breathing; breaking early will cost time later. The bar muscle-ups are the limiter, keep transitions tight and avoid going to failure, opting for quick small sets if needed. This workout rewards consistency and composure, the reps snowball fast, so move deliberately, keep transitions sharp, and stay mentally locked in through the later rounds!