Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Fast transitions. Focus on trying to keep the C2B to 2-3 sets at most.
COMPETE | PART 1
Thruster (ON A 15:00 RUNNING CLOCK
Build to a Heavy 1-Rep Thruster*
)
*Take bar from the Rack.
(Score is Weight)
GOAL: RPE 8 | Let’s put all our work to the test! This is our final piece from our progression from the Rack, moving forward we’re taking these lifts from the floor!
COMPETE | PART 2
3 ROUNDS FOR TIME (Time)
25/20 Cal Bike
10-15 Wall Facing Handstand Push-Ups
(Score is Time)
GOAL: RPE 9 | This is going to get the shoulders, so focus on the legs for the Bike. Aim for big sets on the HSPU but no missed attempts!