Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: This is 18 minutes, meaning we need to play the long game. Set a fast pace and after the first round is done check the clock. That is the pace you’re trying to hold each round! Everything MUST be unbroken.
COMPETE | PART 1
3 ROUNDS FOR TIME (Time)
12/10 Cal Ski
6 D-Ball to Shoulder (150/100)
2 Rope Climbs
(Score is Time)
GOAL: RPE 9 | Quick movement increasing pace… First round get a feel for it, second round hard effort, last round sprint!
COMPETE | PART 2
3 SETS (Weight)
1 Squat Snatch
+
1 Overhead Squat
+
1 Hang Squat Snatch
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: RPE 8 | Challenging weight but no misses! Focus is pulling under the bar for the Snatches, sitting back on the heels for the OHS and keep the shoulders active pushing up on the bar.