Southern Boom CrossFit – SBCOMPETE

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Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Consider Chest to Bar Pull-Ups. Quick transitions this should have a Chief feel to it.


EVERY 3:30 x 4 SETS (Time)

16/13 Cal Bike

14 DB Hang Power Clean (50/35)

12 Toes to Bar

-Rest w/ Time Remaining-

(Score is Slowest Set)
GOAL: RPE 8 | Push the Bike and aim for unbroken reps on the Hang Power Cleans. Secondary goal would be Toes to Bar unbroken especially for our gymnastics ninjas. Try to be quick about when we pick up the DBs and hop on the Pull-Up bar!


Clean and Jerk (1-1-1-1
Power Clean and Jerk

(Score is Weight)

GOAL: RPE 6 | Focus is to go right into the Jerk from the Catch in the Power Clean position. This means no starfish movement with the feet. Get under the bar and immediately drive up to finish the Jerk. Loading is moderate so we should be able to hit this on all attempts.

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