Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Focus is the Row. Push the pace here and aim to always keep the row sub 1:00!
COMPETE | PART 1
4 ROUNDS FOR TIME (Time)
8 Alt. DB Squat Snatch (50/35)
8 Burpee Box Jump Overs (24/20)
(Score is Time)
GOAL: RPE 9 | Squat snatches with the DBs today. Spend some extra time mobilizing the shoulders and hips so we can move smoothly with the Squat Snatch. Aim for unbroken and fast reps.
COMPETE | PART 2
Squat Snatch (2-2-1-2-1-1)
(Score is Weight)
GOAL: RPE 9 | Wave cycling with our snatches today. First half of our sets we’re building up to an RPE 8, second half of our sets were building up to an RPE 9.