Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Consider GHD Sit-Ups. Practice fast Double Unders, see if we can go with a smaller jump and faster wrist turnover.
COMPETE | PART 1
Back Squat (3×2 @93-95%)
(Score is Weight)
GOAL: RPE 9 | This is our final week of building for our Back Squats. Be ready for our test next week. Focus on maintaining a strong brace on the descent, and driving up fast out of the bottom without compromising positioning.
COMPETE | PART 2
6 SETS (Time)
6 Shuttle Run*
6 Hang Power Snatch (135/95)
*1 Rep = 25′ Down + 25′ Back.
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Goal is to get your hands on the bar right after the last shuttle run. Set a moderately hard pace and either hold that pace or pick it up if you find that second wind in the later rounds.