Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
10 Cossack Squats
10 Elbow Punches
5 Push Press
5 Front Squats
Compete
Thruster (3×4*
Thruster (From the Floor)
)
*Sets should be at a Moderate+ weight
(Score is Weight)
GOAL: RPE 7-8 | Building back up on the Thruster. This time we are going to focus on starting from the floor. Focus on the leg drive to move the bar OH.
Extra Credit
2 SETS (AMRAP – Reps)
Max Unbroken Thrusters (155/105)
-Rest 3:00 b/t Sets-
(Score is Reps)
GOAL: RPE 9 | Focus on nonstop movement. Yes you can pause OH or in the Front Rack but go with your biggest nonstop set to begin each one. Go to failure on both Sets.