Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Fast consistent pace on the Run. Goal is to be able to increase the pace on the Bike.
COMPETE | PART 1
BUILD TO A HEAVY 1-REP COMPLEX OF… (Weight)
1 Clean
+
1 Hang Clean
+
1 Jerk
(Score is Weight)
GOAL: RPE 8 | Extra leg work. Weight should be doable no misses. This will feel better if we can get it completed before the NCFIT workout. If we can only perform after the NCFIT workout lets then take this down to an RPE 7.
COMPETE | PART 2
4 SETS (No Measure)
6/6 Back Rack Bulgarian Split Squats (Athlete Choice)
8/8 Standing Landmine Press (Athlete Choice)
10 Alt. Strict Toes to Bar
-Rest As Needed b/t Sets-
(No Measure)
GOAL: RPE 6 | We had a long week of movements so focus is quality work here with moderate loading. We want feel good reps here especially after the long cardio today. We should be able to move perfectly and with clear control.