CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider GHD SIt-Ups. Focus on one nonstop pace, quick transitions between movements.

COMPETE | PART 1

5 SETS (Weight)

Complete 1 Unbroken Complex…

1 Power Clean

+

1 Hang Squat Clean

+

1 Front Squat

+

1 Hang Squat Clean

-Rest as Needed b/t Sets-

(Score is Weight)
GOAL: RPE 7 | Goal is 70-80% of your Clean. Most will be limited by the Power Clean, but let’s focus on being able to move under the bar confidently especially as the legs start to fatigue with each rep.

COMPETE | PART 2

5 ROUNDS (Calories)

1:00 Max Cals C2 Bike (Standing)

1:00 EZ C2 Bike (Seated)

(Score is Lowest Cals)
GOAL: RPE 8 | Hard but consistent effort. First minute is standing (off the seat) on the Bike at Damper 10. Next minute is recover pace, sitting back down and dropping the Damper down to 1. (If you don’t want to keep changing the damper you can leave it at 10 but your legs may not like you after this).