Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 9 MINUTES (AMRAP – Reps)
2-4-6-and so on…
Box Jumps (30/24)
Hang Power Cleans (115/75)
(Score is Reps)
-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | This is the NCFIT Thursday Workout. Note that the Thursday Strength will be performed in Part 2 of today. Set a steady pace for the Box Jump. The extra height here will make it harder to really increase speed so save that for the Power Cleans. On the barbell we are focusing on unbroken throughout the workout. Start at a moderately fast pace and see if we can increase the pace in the later rounds. Do you have (135/95) in you?
COMPETE | PART 2
Hang Power Clean (ON A 5:00 RUNNING CLOCK
Build to a Heavy 2-Rep Hang Power Clean)
GOAL: STRENGTH | RPE 9 | Bar will stay loaded here. This is the NCFIT Thursday Strength Workout. Due to the metcon, grip will come into play here even though it’s only two reps. Key here is to be deliberate about pulling under the bar. Set the hookgrip strong as we lift off the floor and get the bar into the hips. Make sure we are again being deliberate about resetting that hookgrip for the second rep. Take the extra second to regrip at the hips if necessary.