Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Focus is the Strict HSPU. Keep these to 2 Sets. 2-3 Sets for the Toes to Bar, smooth and consistent on the Push-Ups and KB Swings.
COMPETE | PART 1
4 SETS* (Weight)
4 Power Clean
+
3 Front Squat
+
2 Shoulder to OH
-Rest 2:00 b/ t Sets-
*Use the first 2 sets to build up, perform the last 2 sets at the same weight
(Score is Weight)
GOAL: RPE 9 | Goal is to cycle your reps. They must be Touch and Go, pausing in the front rack or hips is allowed but you may not rest on the ground at any point.
COMPETE | PART 2
“REGIONALS 16.4” (Time)
4 ROUNDS FOR TIME
28 Alt. Pistols
15 Power Cleans (115/80)
(Score is Time)
GOAL: RPE 9 | No need to time cap but one was written as 10 minutes, so we need to be moving on this. Find a smooth pace on the Pistols then quick sets on the Power Clean. We need to be cycling these!