Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
3 Snatch Deadlift
3 Tall Squat Snatch
3 Hang Squat Snatch
Compete
Squat Snatch (5×1)
1.) 5 SETS
1 Squat Snatch
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 9 | Aim for 90-95%. Focus on consistency in technique across all 5 Sets.
Snatch Pull (3×3)
2.) Snatch Pull
3×3
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 9 | This week we are working on speed off the floor. Ideally, we want to build up to past our previous 1RM.
Extra Credit
Metcon (Time)
4 ROUNDS
16/13 Cal Bike
8/8 DB Hang Snatch (70/50)
(Score is Time)
GOAL: RPE 8 | Sprint effort with the heavy DB today. Keep the Bike to 1:00 and the DB Snatch unbroken every round.