Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Work on Legless Rope Climbs in the NCFIT Workout
Warm-Up
AMRAP x 5 MINUTES (No Measure)
:30 Row
10 Step Overs
6/6 DB Snatch
Compete
EVERY 1:00 x 5 SETS (AMRAP – Reps)
15-20 Box Jump Overs (24/20)
Max Alt. DB Snatch (70/50)
-Rest 1:00 b/t Sets-
(Score is Total Reps of DB Snatches)
GOAL: RPE 9 | Hard Sprint on the Box Jump Overs. Use the step down method and work on quick cycling. Aim for sub :40 every round leaving at least :20 for Snatches.
Extra Credit
3 SETS (Time)
750m Row (Mod)
Into…
250m Row (Sprint)
-Rest 1:00 b/t Sets-
(Score is Slowest Set on the 250m)
GOAL: RPE 7 | The 750m should be slightly uncomfortable pace (~70% of your 2K test pace) but then all out effort on the 250m.