Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
WARM-UP:
5:00 Bike @Easy(EZ) pace
GOAL:
RPE 4 | Complete the DL in two sets of 5. Take a 2s rest between sets to keep your HR low.
NOTES:
The DL & PP should take < 40s to complete. The Bike should feel good. Do not push it here. Keep the slower pace than you are used to. We will build that intensity soon enough. Today will be shorter because of the NCFIT Workout.
Compete
Metcon (Calories)
EMOM x 22 MINUTES
MIN 1 – 10 Deadlifts + 5 Push Press (115/75)
MIN 2 – :55 Bike or Run
(Score is Total Cals)
Extra Credit
Metcon (Weight)
EMOM x 5 MINUTES
5 Hang Power Snatches (115/75)
(Score is Weight)