CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is unbroken on everything so we can practice big sets. Use the bike to recover but don’t let it drag on.

COMPETE | PART 1

Back Squat (ON A 10:00 RUNNING CLOCK…
Build to a Moderate 10-Rep Back Squat
)

(Score is Weight)

GOAL: RPE 7 | This is NOT a 10RM! We just want to think about taking 3-4 big jumps to a challenging weight in the 65-70%. Remember for some of us QF starts this week and we’re not trying to destroy our legs.

COMPETE | PART 2

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

16 Alt. Pistols

8 DBL DB Hang Clean (50/35)

2 Rope Climbs

(Score is Rounds + Reps)
GOAL: RPE 7 | Aim for unbroken and set a steady consistent pace on the Cleans and Rope Climbs. See if we can move quicker on the Pistols today.