CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Nothing to change here. Unbroken on both movements and try to push your transitions!

COMPETE | PART 1

ON A 15:00 RUNNING CLOCK (Weight)

Build to a Heavy Complex…

1 Power Clean

+

1 Hang Power Clean

(Score is Weight)

GOAL: RPE 9 | Build to a very, challenging load for this complex, but not to failure. This will lead into Part 2, make sure we are focusing on getting under that bar as we get into those heavier Power Clean weights.

COMPETE | PART 2

FOR REPS* (AMRAP – Reps)

:30 Max Power Clean at 75%

-Rest 1:00-

:30 Max Power Clean at 70%

-Rest 1:00-

:30 Max Power Clean at 65%

*Percentages based off Complex from Part 1

(Score is Total Reps)

GOAL: RPE 8 | Loading is going to be at an RPE 6-7 feel but the intensity is going to be 8/10. Focus on very quick singles don’t waste the grip trying to rep out because this is :30 and we don’t want any of that time to be resting.