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 run. Aim for unbroken but also quick transitions b/t movements.
COMPETE | PART 1
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
8 DB Snatches (R)|(70/50)
8 DB Overhead Walking Lunges (R)
8 DB Snatches (L)
8 DB Overhead Walking Lunges (L)
40 Crossover Singles
(Score is Rounds + Reps)
GOAL: RPE 8 | Goal is Unbroken as long as you can. Ideal situation is DB Snatches into Lunges. Otherwise set down the DB down after Rep 7, then use Rep 8 to get the DB overhead for the Lunges. Try to stay calm on the Crossover Singles
COMPETE | PART 2
Hang Snatch (6 SETS
2 Hang Squat Snatches
)
-Rest 1:30 b/t Sets-
(Score is Weight)
GOAL: RPE 8 | Straight forward here. Focus on consistency with technique and position. Work at around 78-83% for yours set, no misses!