Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Focus is the barbell. 1-2 Sets on the round of 20, then aim for unbroken on the round of 10.
COMPETE | PART 1
3 SETS (AMRAP – Reps)
:30 Max Cal Row
:30 Rest
:30 Snatch (65% of 1RM)
-Rest 1:30 b/t Sets-
(Score is Total Reps)
GOAL: RPE 9 | Hard sprint on the row. We should be hitting high wattage. Then fast singles on the Snatches!
COMPETE | PART 2
FOR TIME (Time)
20 Alt. DB Snatch (70/50)
10 Ring Muscle Up
20 Alt. DB Clean and Jerk
10 Ring Muscle Up
(Score is Time)
GOAL: RPE 8 | The heavier DB is going to slow us down but we want to make sure we are not going to be missing Muscle Up reps. Make sure we’re doing no more than 2-3 Sets to complete the RMU, otherwise take the reps down.