Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
100m Jog
10 Slam Ball Ground to OH
5 Front Squats
5 Push Press
Compete
Thruster (5×2*
Thruster (From the Floor)
)
*Sets should be at a Heavy weight
(Score is Weight)
GOAL: RPE 9 | Focus on keeping the leg drive through the entire squat. Don’t let yourself slow down at any point of the Thruster movement.
Extra Credit
5 SETS (Time)
5 Shuttle Runs
15 Slam Balls (30/20)
10 Thrusters (95/65)
-Rest :30 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 9 | This should be a hard pace every round with a quick come up for air with the :30 rest. Aim to get the barbell in your hands ASAP!