Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: Shoot for sub 8:00 on the row. Consider (135/95) for the barbell.
COMPETE | PART 1
Thruster (5×1*)
*Build to a Heavy weight for all five sets
(Score is Weight)
GOAL: RPE 9 | Everyone has a different sticking point in their squat; think about speeding through that sticking point then finish with a strong punch.
COMPETE | PART 2
3 ROUNDS FOR QUALITY (No Measure)
15/12 Cal Ski
10 DB Push Press (50/35)
5 Strict Pull-Ups
(No Measure)
GOAL: RPE 7 | For quality-ish… Move with INTENTsity. we can push the Ski, but make sure our Push Press Lockout is perfect or Strict Pull-Ups are fully extended at the bottom and getting that chin over with no swing whatsoever.