Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Biggest focus today is the Bike. Focus on what the hardest RPM pace you can consistently hold whether you jump into the partner version or the solo version!

COMPETE | PART 1

7 ROUNDS FOR TIME (Time)

10 Thrusters (75/55)

3 Bar Muscle Ups

(Score is Time)

GOAL: RPE 9 | Aim to go unbroken. We’ve done a lot of OH work so far this week so focus on using the legs to drive the Thrusters not the shoulders.

COMPETE | PART 2

ON A 10:00 RUNNING CLOCK (Weight)

Build to a Heavy 3-Rep Hang Cluster

(Score is Weight)

GOAL: RPE 8 | Grip is probably feeling a bit fried but let’s see if we can get something challenging in our hands. No going to failure. Focus on moving under the bar fast, getting a nice catch to drive out of the hole fast and punch the bar OH!

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