Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS* (Weight)
1 Power Clean
+
1 Hang Squat Clean
*Build to a Mod-Heavy
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This clean complex tests both power and control under increasing fatigue. The power clean should feel sharp and explosive, focus on a strong leg drive, fast elbows, and catching tall with confidence. Transitioning into the hang squat clean demands patience through the pull and a fast, committed turnover into the bottom position. Treat each rep as its own lift: reset your feet, brace your midline, and keep the bar close. Build across sets as long as speed, timing, and bar path stay dialed in; heavy but crisp is the goal, never sloppy!
COMPETE | PART 2
EVERY 4:00 x 4 SETS (AMRAP – Rounds and Reps)
15/12 Cal Row
9 Hang Power Clean (115/85)
3 Wall Walk
*Rest w/ Time Remaining-
(Score is Rounds + Reps)
GOAL: SPRINT | RPE 9 | This interval workout is meant to feel fast, punchy, and repeatable across all four sets. The row should be pushed at a strong pace, around 85–90% effort, fast enough to create urgency but controlled enough that you can transition immediately to the barbell. The hang power cleans should be performed in one smooth, unbroken set whenever possible; focus on bar proximity and fast elbows to avoid wasting energy. Wall walks will spike the heart rate, so stay calm and deliberate, smooth reps beat rushed reps. Use the remaining rest to bring your breathing down and mentally reset. The goal is consistent split times and maintaining high-quality movement under rising fatigue.