Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Goal is unbroken on everything so we can practice big sets. Use the bike to recover but don’t let it drag on.
COMPETE | PART 1
Back Squat (ON A 10:00 RUNNING CLOCK…
Build to a Moderate 10-Rep Back Squat
)
(Score is Weight)
GOAL: RPE 7 | This is NOT a 10RM! We just want to think about taking 3-4 big jumps to a challenging weight in the 65-70%. Remember for some of us QF starts this week and we’re not trying to destroy our legs.
COMPETE | PART 2
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
16 Alt. Pistols
8 DBL DB Hang Clean (50/35)
2 Rope Climbs
(Score is Rounds + Reps)
GOAL: RPE 7 | Aim for unbroken and set a steady consistent pace on the Cleans and Rope Climbs. See if we can move quicker on the Pistols today.
Leave a reply