Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Sub for 7 Chest to Bars in place of the 7 Pull-Ups. Consider 30 Crossover Singles in place of the 30 Double Unders.
COMPETE | PART 1
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
6 Bench Press (135/95)*
9 GHD Sit-Ups
12 Alt. Pistols
*Option for (155/105)
(Score is Rounds + Reps)
GOAL: RPE 7 | Consistent effort across all sets. This shouldn’t be a very challenging feel, focus on nonstop movement and transitions.
COMPETE | PART 2
EMOM x 5 MINUTES (Weight)
1 Squat Clean
+
1 Front Squat
+
1 Hang Squat Clean
(Score is Weight)
GOAL: RPE 9 | More legs and post workout lifting. Unbroken on the complex building up to a heavy set. No misses but the squat should be feeling harder and harder every rep.