Southern Boom CrossFit – SBCOMPETE

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NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Bike

MIN 2 – 10 Scap Pull-Ups + 5 Hang Muscle Cleans

MIN 3 – 10 Broad Jumps

Compete

FOR TIME (Time)

9-15-21

Cal Bike

Hang Power Clean (115/75)

(Score is Time)

GOAL: RPE 9 | Just go when you don’t want to. Start hard and finish harder. Aim for unbroken on the barbell

Extra Credit

5×3 (No Measure)

Strict Chest to Bar Pull-Ups

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 6 | Focus on a big lean back and explosive Pull-Up. Lower down with control and get a big lean back as well. Add a band if necessary.