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: Whether throwing down with a partner or solo, keep a fast but consistent pace on the Row and Burpees. Let’s go with the heavier weight and aim for 7-10+ unbroken reps.
COMPETE | PART 1
3 ROUNDS FOR TIME (Time)
60 Double Unders
30 Wall Balls (20/14)(10′)
6 Wall Walks
(Score is Time)
-Immediately move on to Part 2-
GOAL: RPE 9 | Goal is unbroken but no more than 2 sets on the Wall Balls. Try to move nonstop on the Wall Walks with quick transitions between movements.
COMPETE | PART 2
Power Snatch (ON A 8:00 RUNNING CLOCK
Build to a Heavy 2-Rep Power Snatch)
(Score is Weight)
GOAL: RPE 8 | We are performing Touch and Go reps here. Focus on using the legs to get the bar moving. Make sure we think about getting under the bar not just trying to get the bar up overhead.