Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Sprint hard on the Bike and aim for sub :40. Consider an 11ft/10ft Target for the Wall Balls.
COMPETE | PART 1
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
12 Box Jumps (24/20)
8 Handstand Push-Ups
(Score is Rounds + Reps)
GOAL: RPE 9 | We’re aiming for unbroken on the HSPU. Box Jumps should allow the shoulders a chance to recover.
COMPETE | PART 2
3 SETS* (Weight)
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 8 | 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.