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: Be ready for the long grind here. Try to focus on unbroken and fast transitions between movements.
COMPETE | PART 1
4 ROUNDS FOR TIME (Time)
1000m C2 Bike
20 Single Arm DB Snatch (50/35)*
*Alt. arm you’re using each Set
(Score is Time)
-Immediately move on to Part 2-
GOAL: RPE 8 | All reps are performed on just one arm. Complete the bike then perform 20 Snatches on arm 1. Then back to the back and the second round perform all the snatches on arm 2. Goal here is to practice under fatigue from the Bike.
COMPETE | PART 2
3 SETS (Weight)
1 Front Squat
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: RPE 7 | We are not focusing on heavy weights here, we want to just focus on moving fast and staying tall. This is prep for the Thrusters on Friday.