Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Consider (185/135) for the Deadlifts. Hard effort on the Row, then aim for unbroken on the barbell.
COMPETE | PART 1
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – :20 Cal Ski
MIN 2 – :20 Burpee to Target
MIN 3 – :20 Shuttle Run
MIN 4 – :20 D-Ball Over Shoulder (150/100)
(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
EMOM x 6 MINUTES (Weight)
2 Hang Power Clean*
*Start Mod-Heavy and Build to a Heavy 2-Rep
(Score is Weight)
GOAL: RPE 9 | Start at a moderate weight and then build to a heavy 2. Aim for no misses!