Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Aim for unbroken on all movements. Try to minimize rest during transitions as much as possible. Consider (135/95) on the barbell.
COMPETE | PART 1
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
10 DB Famer Alt. Box Step-Overs (50/35) | (24/20)
50′ Handstand Walk
(Score is Rounds + Reps)
GOAL: RPE 8 | Go into this with an RPE 7 pace and then aim to build up to an RPE 8 pace. Find where you can sprint and find where you can “recover.”
COMPETE | PART 2
4 SETS* (Weight)
1 Power Snatch
+
1 Hang Squat Snatch
*Build to a Moderate-Heavy
(Score is Weight)
GOAL: RPE 7 | Moderate heavy and the same weight across all 4 Sets. Focus on extension on the Power Snatch and speed under on the Squat Snatch.
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