CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Unbroken on the Deadlifts the entire time. Focus on cycling the Box Jump Overs with a quick jump, step down method.

COMPETE | PART 1

EVERY 3:00 x 4 SETS (Time)

16/13 Cal Bike

10 Power Snatches (115/75)

-Rest w/ Time Remaining-

(Score is Slowest Set)
GOAL: RPE 8 | Hard effort each interval. Bike should take about a minute each round. Try to go with your biggest set of unbroken snatches each round. If you have to break the 10 then wrap up the set with quick singles. If snatches are you jam and you can rip out 10 unbroken each set then take this up to (135/95) but you must be able to cycle big sets still.

COMPETE | PART 2

3 SETS (No Measure)

5 Strict Press (Athlete Choice,Light-Mod)

-Rest :30-

10 Front Rack Lunges

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | A little shoulder and leg prep for tomorrow. Nothing crazy with loading. Reps should be moderate and allow for a bit of a challenge but with absolute perfect form.