Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Most of us know what to expect here. At a minimum we want to be able to perform each movement unbroken. Minimize the amount of rest between each movement. Try to get your hands back on the bar sooner than you want to.
COMPETE | PART 1
3 SETS (Weight)
1 Front Squat
+
2 Thrusters
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 8 | Still from the rack, similar format but we are taking away the Front Squat and adding the Thruster. The goal now is to use all the previous Front Squat work we’ve been doing and see it carry over to more Thrusters!
COMPETE | PART 2
FOR MAX REPS (AMRAP – Reps)
:30 Max Thrusters (75/55)
-Rest 1:15-
:30 Max Thrusters (95/65)
-Rest 1:15-
:30 Max Thrusters (135/95)
(Score is Reps)
GOAL: RPE 9 | Take these form the Rack. Goal is to lose no time picking it up from the floor. We’re just trying to get as much volume in… As man reps as possible!