Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Full send today. Go hard on the Row and then aim for unbroken on the Thrusters and Pull-Ups. If you end up putting it down, don’t sweat it just try to get the bar back in your hands as soon as possible.
COMPETE | PART 1
4 SETS (Time)
15 Cal Ski
10 Bench Press (155/105)
50′ D-Ball Carry (150/100)
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 7 | Bench should be about 60% effort no more than 2 sets (adjust the weight down if necessary). The intensity should not be high here, just focus on fluid movement and transitions.
COMPETE | PART 2
3 SETS (No Measure)
6-10 Unbroken Bar Muscle Ups
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 7 | Just basic practice here. Goal is to be able to perform all sets unbroken. Choose the number that will allow the unbroken as well as be repeatable.