Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: For the Wall Balls, 10 foot target for all athletes. Heavy Wall Ball and/or GHD Sit-Ups Optional.
COMPETE | PART 1
FOR TIME (Time)
2 Seated Legless Rope Climbs
4 Legless Rope Climbs
6 Rope Climbs
(Score is Time)
GOAL: RPE 7 | For the seated, start seated on the ground, make sure the feet are off the ground before the hips lift off. Slow to start then fast to finish, we do not want any misses on any climb so be smart about how we are breaking up and resting between climbs.
COMPETE | PART 2
EMOM x 6 MINUTES (Weight)
3 TNG Power Clean*
*Build Each Minute to a Heavy 3-Rep
(Score is Weight)
GOAL: RPE 9 | Start at a moderate weight and then build to a heavy 3. Aim for no misses!