Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: Go for it! Aim for the full reps and see if we can finish all 20min. Should have an AMRAP feel so keep the pace moving with urgent transitions.
COMPETE | PART 1
1.) AMRAP x 5 MINUTES (AMRAP – Reps)
10 Thrusters (75/55)
8 Thrusters (95/65)
6 Thrusters (115/85)
Max Thrusters (135/95)
(Score is Total Reps)
-Rest 1:00 b/t 1&2-
Thruster (2.) ON A 5:00 RUNNING CLOCK…
Build Quickly to a Heavy 1-Rep Thruster)
(Score is Weight)
GOAL: RPE 9 | Thruster burnout here. Testing our capacity that we have built up with a quick transition into that Heavy 1-Rep.
COMPETE | PART 2
5 SETS (Calories)
:30 Max Cal Bike
-Rest :30 b/t Sets-
(Score is Lowest Set)
GOAL: RPE 9 | Should be able to hold faster RPMs compared to last week. Again very high effort but aim to be mostly repeatable. Cal drop off is ok and expected.