Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
10/8 Cal Row
10 Hang Muscle Clean
10 Jumping Squats
10 Scap Pull-Ups
Compete
EVERY 3:00 x 5 SETS (Time)
20/15 Cal Row
10 Hang Power Clean (135/95)
(Score is Slowest Time)
GOAL: RPE 8 | Push the Row aim for sub 1:00 and then unbroken on the Hang Power Cleans!
Extra Credit
Weighted Pull-ups (5 SETS
2-3 Tempo Weighted Pull-Ups (30X1)
)
-Rest 1:30 b/t Sets-
(Score is Weight)
GOAL: RPE 7 | Control on the way down. Think about pushing the bar away and really feeling the lats engage.