CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consistent pace for the Box Jumps and Plate G2OH (45/25). Sprint the bike we want it to be hard effort that we see drop off.

COMPETE | PART 1

Metcon (Time)

3 ROUNDS

7 Snatch (75/55)

7 Chest to Bar Pull-Ups

-Rest 1:00-

3 ROUNDS

5 Snatch (95/65)

5 Bar Muscle Up

-Rest 1:00-

3 ROUNDS

3 Snatch (135/95)

3 Ring Muscle Up

(Score is Time)
GOAL: RPE 8 | Goal is to aim for unbroken on all movements. Move fast with quick transitions between the barbell to the pull-up bar.

COMPETE | PART 2

3-4 SETS (No Measure)

:10 Ring Support Hold

:10 Bottom Dip Hold

:10 Chest to Ring Hold (Supinated Grip)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | Some Strict Ring Muscle Up Work. We want strong positions. Use a band if necessary for the Chest to Ring Hold.