CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Let’s get some touches on each barbell. 2 Sets at the first weight, 2 Sets at the second weight. Finish the last 3 Sets at the final weight.

COMPETE | PART 1

EMOM x 12 MINUTES (No Measure)

MIN 1 – 8/6 Cal Row

MIN 2 – 6-8 Toes to Bar

MIN 3 – 6-8 Hang Power Snatch (96/65)

MIN 4 – Rest

-Rest 1:00 b/t 1&2-

EMOM x 12 MINUTES

MIN 1 – 8/6 Cal Bike

MIN 2 – 6-8 Chest to Bar

MIN 3 – 6-8 Handstand Push-Ups

MIN 4 – Rest

(No Measure)
GOAL: RPE 6 | Some more light Pre-Open practice reps. More gymnastics focus today. Keep reps smooth with the intent on fast cycling. Again perform movements to standard for the Open. Leave no question for as to whether the rep was good or bad.

COMPETE | PART 2

Push Jerk (3-3-3-3)

(Score is Weight)

GOAL: RPE 6 | Quality movement. Light loading for the first 2 sets. Think about cycling these reps. For the last 2 sets as we get into the moderate weight, think about resetting for each rep.