Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: We are opting for Chest to Bars today in the Workout as a sub for the Pull-Ups…aim for unbroken but no more than 2 Sets no matter what.
COMPETE | PART 1
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – :20 DB Suitcase Lunges (50/35)
MIN 2 – :20 Cal Ski
MIN 3 – :20 Hang DB Snatch (70/50)
MIN 4 – :20 Handstand Walk
(Score is Lowest Reps)
GOAL: RPE 9 | Push the pace for :20…we want a fast, all out effort on each interval.
COMPETE | PART 2
3 SETS* (Weight)
1 High Hang Power Snatch
+
1 Hang Power Snatch
+
1 Below Knee Power Snatch
*Build to a Moderate weight for all 3 Sets
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: RPE 7 | Focus on the Hip Contact and the catch under. Loading should be challenging enough that we need to catch in a Deep Power Snatch position.