Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Be able to hit consistent singles on the Snatches. Maintain a steady and repeatable pace on the Box Jump Overs.
COMPETE | PART 1
3×5 Press From Split (Weight)
(Score is Weight)
GOAL: RPE 7 | This should be a challenging but very doable weight. However, the main focus is holding the Split Position (the Jerk catch). Pay attention to the back leg make sure the knee stays bent as we are performing our pressing.
COMPETE | PART 2
ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
100 Cal Row
Immediately Into…
AMRAP IN REMAINING TIME OF…
3 Clean and Jerk (135/95)
3 Ring Muscle Up
(Score is Rounds + Reps of AMRAP)
GOAL: RPE 9 | This is going to be all mental here. How hard are we willing to push the row. The score is rounds + reps completed, however the faster the get through the row the more time for the second part.