Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Goal is all movements unbroken. Find a pace where we can keep moving and transition consistently.
COMPETE | PART 1
3 SETS (Weight)
1 Squat Clean
+
1 Front Squat
+
1 Thruster
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 7 | This begins our first Thruster progression from the ground. Goal is to practice the clean as well as the Thruster. We will then be working going from the Clean into the Thruster (Cluster). Focus on weight we are very confident we can perform all sets.
COMPETE | PART 2
FOR TIME (Time)
50 DB Hang Squat Clean (50/35)
50 Handstand Push-Up
(Score is Time)
GOAL: RPE 9 | All gas here. Let’s see how big of a set we’re willing to open with for both the Cleans and the HSPU. Do your best to get through this with no misses on the HSPU!