Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: Unbroken on the Devil’s Clean, 1-2 quick sets on the Push-Ups. Push the Bike harder than you want to, sub 1:00 every round.
COMPETE | PART 1
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – :20 Cal Row
MIN 2 – :20 Wall Walks
MIN 3 – :20 Box Jump Overs (24/20)
MIN 4 – :20 Shuttle Run
(Score is Lowest Reps)
GOAL: RPE 9 | Focus on speed. Fast and unbroken on every rep and see if you can hold the same reps every round.
COMPETE | PART 2
EMOM x 9 MINUTES* (Weight)
1 Power Clean
+
1 Hang Squat Clean and Jerk
*SET 1&2 – RPE 4
SET 3&4 – RPE 5
SET 5&6 – RPE 6
SET 7,8.9 – RPE 7
(Score is Weight)
GOAL: RPE 7 | Build up during the first part of the EMOM and work at an RPE 7 for the remaining sets.