Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Practice faster double unders today. Think about a smaller jump with faster wrists. Consider (155/105) on the barbell.
COMPETE | PART 1
FOR TIME (No Measure)
ON A 10:00 RUNNING CLOCK
Build to a Max Box Jump
(No Measure)
GOAL: RPE 9 | Warm up the calves and hammies. Take 2-3 reps of 2-3 warm-up sets. Then we’re just doing single attempts. Make sure we are not warming up cycle the reps. Focus on one rep at a time, really hitting that extension at the hips!
COMPETE | PART 2
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
GOAL: RPE 8 | This was time capped at 20 Minutes. This is going to be a long grind. It’s going to be tempting to want to fly through the first part but we run the risk of flying too close to the sun. We should start at a fast but steady. We need the legs for the Pistols and heavier Clean and Jerks. If you did this before see if we can get more reps, finish or get a faster time!