Southern Boom CrossFit – SBCOMPETE
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
AMRAP x 5 MINUTES (No Measure)
15 Toe Touch Jumping Jacks
10 Jumping Groiners
10 Elbow Punches
5 Strict Press
5 Front Squats
Compete
Thruster (4×2*
Thruster (From the Rack))
*Sets should be at a Moderate-Heavy weight
(Score is Weight)
GOAL: RPE 8-9 | Heavier than last week. Focus on speed with the legs and then finish with a fast punch.
Extra Credit
3 SETS (Time)
15 Unbroken Thrusters (115/75)
-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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