Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Focus is 1-2 Legless Rope Climbs each round. Stay consistent on the other movements.
COMPETE | PART 1
3 SETS (Weight)
1 Above Knee Power Snatch
+
1 Below Knee Power Snatch
+
1 Power Snatch
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 7 | Three position Snatch. We like working this from the top down. Goal is to focus on all positions and feel being very very similar. So as we work from the top, we should be passing through those same positions as we move lower.
COMPETE | PART 2
AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)
14/12 Cal Bike
7 DBL DB Snatch (50/35)
14 DB Box Step Ups (20)
(Score is Rounds + Reps)
GOAL: RPE 8 | This is going to get very grippy. Make sure to focus on the legs on the bike so we can recover the shoulders and grip.