Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Quick singles on the Power Snatch so we can really push the Wall Balls. Aim for big sets… can you go unbroken?
COMPETE | PART 1
EVERY 3:00 x 3 SETS (Time)
12/10 Cal Ski
24 Alt DB Hang Clean (50/35)
36 Crossover Singles
(Score is Slowest Set)
-Immediately move on to Part 2-
GOAL: RPE 8 | Nothing fancy here, just push the pace, transition fast and unbroken on all movements.
COMPETE | PART 2
Overhead Squat (ON A 8:00 RUNNING CLOCK
Build to a Heavy 3-Rep Overhead Squat
)
(Score is Weight)
GOAL: RPE 9 | This will be off the rack. Start with an empty bar. As we’ve been doing, open with a weight we know we can hit. Then we’re looking at a total of 3-4 attempts. Focus on bigger jumps to give you more rest.