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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider GHD Sit-Ups. Practice fast Double Unders, see if we can go with a smaller jump and faster wrist turnover.

COMPETE | PART 1

Back Squat (3×2 @93-95%)

(Score is Weight)

GOAL: RPE 9 | This is our final week of building for our Back Squats. Be ready for our test next week. Focus on maintaining a strong brace on the descent, and driving up fast out of the bottom without compromising positioning.

COMPETE | PART 2

6 SETS (Time)

6 Shuttle Run*

6 Hang Power Snatch (135/95)

*1 Rep = 25′ Down + 25′ Back.

-Rest 1:30 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Goal is to get your hands on the bar right after the last shuttle run. Set a moderately hard pace and either hold that pace or pick it up if you find that second wind in the later rounds.