CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Quick transitions. Pick up the jump rope and barbell sooner than you want to. Unbroken on the HPC!

COMPETE | PART 1

3 SETS (Time)

15 Hang DB Snatch (arm 1) (50/35)

10 Single Arm DB Push Press (arm 1)

25′ Single Arm OH Walking Lunge (arm 1)

15 Hang DB Snatch (arm 2)

10 Single Arm DB Push Press (arm 2)

25′ Single Arm OH Walking Lunge (arm 2)

-Rest 1:1 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Legs and shoulders may still be feeling it but let’s try to stay consistent each round and move smoothly. Goal is to go unbroken for the entire arm before having to switch arms.

COMPETE | PART 2

5 SETS (Time)

500m Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Focus on a hard effort with as much consistency as possible. Expect slight drop off but mostly the same pace every round.