Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Focus on your biggest set of HSPU to start round. We should see our reps start to drop off each round.
COMPETE | PART 1
EVERY 1:30 x 6 SETS* (Weight)
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Start Light-Moderate and build past workout weight.
(Score is Weight)
GOAL: RPE 8 | This is our Strength from the Thursday NCFIT workout. Goal is to finish past workout weight and finish at a moderate-heavy load.
COMPETE | PART 2
“TRICK OR TREAT (PERFORMANCE)” (Time)
FOR TIME
150 Double Unders
40 Toes to Bar
20 Power Clean (155/105)
100 Double Unders
30 Toes to Bar
15 Hang Power Clean
50 Double Unders
20 Toes to Bar
10 Hang Squat Clean
(Score is Time)
GOAL: RPE 8 | This is the Thursday NCFIT workout. We’re looking for big sets here but don’t blow yourself up. This will get a bit grippy so make sure to break up the Toes to Bar. Let’s prioritize the barbell and maintain a steady pace on the DU’s.