Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
ON A 10:00 RUNNING CLOCK (No Measure)
Practice 2+ Unbroken Pull-Overs*
*No more than 5 unbroken reps
(No Measure)
GOAL: SKILL | RPE 6 | This session is focused on skill refinement and building confidence in linking pull-overs together smoothly. Keep the intensity low and the attention high, focus on timing, rhythm, and body control rather than grinding out volume. Prioritize tight hollow and arch positions through each swing and a fluid turnover over the bar. The “2+ unbroken” goal encourages efficiency without rushing; rest enough between sets to maintain clean execution. Treat this as technical practice, every rep should look and feel intentional.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
1 Deadlift (155/105)
2 Power Clean
3 Hang Power Clean
10 Chest to Bars
(Score is Rounds + Reps)
GOAL: METCON | RPE 7 | This is the Thursday NCFIT Workout. This workout blends barbell cycling with gymnastics fatigue for a fast-paced, grippy 12-minute AMRAP. The barbell complex should be performed as a smooth flow and unbroken. The chest-to-bars will elevate your heart rate and challenge grip endurance, so aim for unbroken or 2 sets and manage breaks early to avoid burnout. Aim for steady, efficient movement throughout; this piece rewards athletes who can control pacing and maintain clean mechanics under fatigue.