Southern Boom CrossFit – SBCOMPETE
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!