Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
10 Toe Touch Jumping Jacks
8 Alt. Groiner + Twists
6 Snatch Deadlift
6 Hang Muscle Snatch
6 OHS
Compete
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
GOAL: RPE 8 | Be smart about the first and possibly the second weight of Snatches. Don’t blow up here, we’re looking for quick big sets. the second set we may be seeing singles to save some wind for the heavier sets. The heavier weights we want singles with quick consistent rest. Find a rhythm and stick to it.
Extra Credit
6 SETS (No Measure)
25/20 Cal Bike
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 8 | Focus on consistent effort each Set. It’s easy to come out hot the first one and then have our time drop off. We don’t want a :30 first set and then double/triple that time on the last set. Find the hardest pace you can maintain for all 6 Sets.