Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Keep the Power Snatch and Toes to bar to 2 Sets and the OHS unbroken. The Bike should be uncomfortable from the start and maintain that pace.
COMPETE | PART 1
Back Squat (5-4-3-3
Nonstop Back Squat
)
(Score is Weight)
GOAL: RPE 7 | Goal is to perform the squats fast, explosive and nonstop. This means no pause at the top or the bottom. We are still reaching full lockout but then immediately going into the next rep. This will definitely limit the load on the bar but the point isn’t to just build heavy but to build heavy explosive squats.
COMPETE | PART 2
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Ski
50 Crossover Singles
50′ Handstand Walk*
*Must be 25′ increments
(Score is Rounds + Reps)
GOAL: RPE 8 | Still working walking on our hands with shoulder fatigue. Goal here is to push the pace a little and see if we can still get right to being inverted with quick transitions.