Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Unbroken. Set a pace and be able to stick to it consistently for all 15 minutes.
COMPETE | PART 1
Thruster (ON A 15:00 RUNNING CLOCK
Build to a Heavy 1RM Thruster*)
*Thruster is taken from the floor
(Score is Weight)
GOAL: RPE 10 | Time to put all that lifting to the test today. This is going to be from the floor. If necessary we can Power Clean and perform the Thruster but ideally we want to be going into the Thruster by performing the Squat Clean
COMPETE | PART 2
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
GOAL: RPE 9 | We’ve been working a lot of thrusters so we should be feeling confident with the weight and our work capacity. Open with a big set on thruster (not to failure). In the next set or two if you still got a big set in you get after it otherwise try to stay consistent. No less than 5 thrusters each round!