Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Focus on a consistent effort on the Box Jump Overs and Lunges. Goal is to have the same amount of time to get after the Burpee Ring Muscle Ups.
COMPETE | PART 1
Power Clean (3 SETS
1.1.1 Power Clean)
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: RPE 8 | Building off of last week but heavier weight. We should still be able to pick up the bar after 5-10 seconds.
COMPETE | PART 2
4 SETS (Time)
20/15 Cal Row
10 Strict HSPU
5 D-Ball Clean (150/100)
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Focus is the HSPU. Push the Row to a 1:00 pace and then try to immediately get upside down for the Strict Handstand Push-Ups. Any HSPU ninjas should aim for unbroken!