Southern Boom CrossFit – SBCOMPETE
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
10 Groiner + Twist
10 Elbow Punches
5 OH Press
5 Front Squats
Compete
Thruster (3×5*
Thruster (From the Floor))
*Sets should be at a Moderate weight
(Score is Weight)
GOAL: RPE 7 | Building back up on the Thruster. This time we are going to focus on starting from the floor. Clean the first rep and then all 5 reps unbroken.
Extra Credit
3 SETS (Time)
9 Unbroken Thrusters (135/95)
-Rest 3:00 b/t Sets-
(Score is Slowest Time)
GOAL: RPE 8 | Must be unbroken. Focus on smooth reps from start to finish.
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