Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Unbroken smooth and nonstop. Focus on repetitive Wall Walk movement… No more than 4-5 steps in and 3-4 steps out.
COMPETE | PART 1
Metcon (No Measure)
1.) EMOM x 12 MINUTES
MIN 1 – 8/6 Cal Bike
MIN 2 – 6-8 Thrusters (95/65)
MIN 3 – 2-4 Bar Muscle Ups
MIN 4 – Rest
-Rest 1:00 b/t 1&2-
2.) EMOM x 12 MINUTES
MIN 1 – 8/6 Cal Row
MIN 2 – 6-8 Burpee Box Jump Overs (24/20)
MIN 3 – 6-8 Overhead Squats
MIN 4 – Rest
(No Measure)
GOAL: RPE 6 | Practice reps. Keep the intensity light. Just work on refining movement and range of motion. Think about what a good rep vs a bad rep would be and let’s chase good reps!
COMPETE | PART 2
Clean and Jerk (1-1-1-1*)
*Build to a Moderate Weight
(Score is Weight)
GOAL: RPE 6 | Focus on quality movement. We want to feel strong off the floor, and fast on the Squat. Finish off with a strong finish on the Jerk!
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